Move of the Month: Alternating Plank with Scapular Retraction


You don’t need a gym to become a happier, healthier, and stronger version of yourself. My mottos is, “move a little every day” – even if that means going for a walk, having a good stretch, or jumping on or over stuff!

Here is a simple alternating plank with scapular retraction that you can incorporate into your daily routine. It helps develop core strength and stability, with the added bonuses of perking up your booty and increasing your shoulder mobility.

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Step 1: On a flat surface, assume table top position.

Step 2: When steady, slowly raise opposing arm and leg to full extension, so your extended limbs are parallel to the ground. Focus on keeping hips square and stable throughout movement.

Step 3: Retract arm, bringing elbow to your rib cage. For added intensity and glute activation, simultaneously lower extended leg to the ground, lightly tapping toe as your elbow connects with your rib cage. Repeat.

  • 12-15 repetitions per side
  • 10 second rest
  • Repeat x 6

Want to up the ante on your alternating plank with scapular retraction move? Swap burpees or jump squats in for your rest times and get your sweat on!


  • Glutes
  • Core
  • Shoulders and lats
  • Stability

Your body is capable of amazing things, and the world is your playground. Get outside, get moving, and stay tuned for our next Move of the Month!

How do YOU stay active? Share your moves with us on Facebook and Twitter using #MoveOfTheMonth.


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