1 - Begin in a planche position with your hands placed on the ground beside your hips, fingers pointing backward or to the sides, arms fully extended.
2 - Lean your body forward so your shoulders are significantly in front of your wrists, keeping your entire body parallel to the ground with toes pointed.
3 - Engage your core, glutes, and protract your shoulder blades to maintain the hollow body position throughout the movement.
4 - Slowly bend your elbows, lowering your body toward the ground while maintaining the forward lean and horizontal body position.
5 - Lower until your chest is just above the ground, keeping your elbows close to your body and your body perfectly rigid.
6 - Press explosively back up to the starting planche position by fully extending your arms while maintaining scapular protraction and body tension.
7 - Repeat for the desired number of repetitions, maintaining strict body alignment throughout.
