instructions

From a standing position with your feet together or slightly apart, stiffen (“brace”) your abdominal muscles to stabilize your spine.

Gently exhale and bend forward from your hips ("hip hinging"), keeping your knees extended (but not locked), and extend your arms in front of your body while slowly lowering your torso towards the floor until you can place your fingers or palms of your hands on the floor in front of your body. Maintaining a flat spine and a soft bend in your knees during this movement is acceptable.

Slowly begin to walk your hands forward (6-12” or 12 ½ - 25 cm steps) without moving your feet (your heels will begin to rise off the floor). Continue walking yourself forward until you reach a full-push-up position where your spine, hips and head are level with the floor (plank position).

Perform one full push-up, lowering your chest and hips simultaneously to the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touch the floor. Allow your elbows to flare outwards during the lowering phase.

Repeat this movement and continue for 19-13 m.