In a side plank position, place the top leg on a bench with the bottom leg under the bench. Lift the hips up until your body is in a straight line with the lower leg off the floor and hold. From this standard Copenhagen plank position, slowly roll the entire body to face the floor while maintaining tension and control at the hip to prevent any sagging, then roll back to the starting position.
 
Purpose
The Copenhagen plank roll strengthens the adductors and hip flexors for strength balance and stability of the hip and to help protect against strains. It allows the training of multiple aspects and muscles in the complex system that originates at the hip.
 
Programming
Do 2-4 sets of 10-30 reps, or continuous rolling for durations of 10-30 seconds.