CDM Mini Sequence-Abs #9

I'm listening to "I Wanna Rock Right Now" by Falko Niestolik, 126 bpm. Begin in a straight arm plank with feet on the roller. Stay in each move for 30 seconds.  Hang in there!
* Isometric Hold in Plank
* Bend knees pulling them in, return to plank
* Pike hips up, return to plank
Lower down to forearm plank
* Repeat isometric hold, knee pulls + pikes
Move to a forearm side plank
* Small bend with knees in + out
* Small tempo hip presses up
Repeat both in other side plank