You working and gluts and quads up home giving out is Alpha Shred  not an option up well you next for going to a plane with alternating like lip get into playoff position with your feet together keep your back parallel to the ground tighten your abs and raise one leg high as you can returned to the starting position in control of alternate 15 raps on each side up 3 to up one began up well to make exercise more challenging pas on top for two seconds .