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• Starting from top of a push up with your legs hips distance apart and your arms shoulder width apart
• Ground down through you thumb, index and pinky so there are no pockets under the palms
• Rap the upper outer arms back
• Press your thigh bones into the hamstrings
• Tilt the tailbone back finding the neutral pelvis
• Pull in the stomach and pull your heart/sternum through the gateway of the arms
• Squeeze your inner thighs towards each other as if you had a block between them
• Take a big inhale and lean forward like you are looking over a cliff and as you exhale lean forward and lower half way to the ground, elbows hug the ribs
• Lift the shoulder heads and make sure your elbows stack over the wrist (90 degrees)
• Lower to your stomach and take a break