1 - Begin in a push-up position on the floor with your hands placed slightly wider than shoulder-width apart, fingers spread and pointing slightly outward.
2 - Lean your body forward, shifting your center of gravity over your hands while keeping your arms fully locked out.
3 - Engage your core, glutes, and shoulders intensely as you slowly lift your feet off the ground, spreading your legs wide apart in a straddle position.
4 - Hold your body parallel to the ground with straight arms, maintaining a rigid hollow body position — hips must not sag or pike.
5 - Keep your scapulae protracted (pushed forward) and depressed to maintain proper shoulder positioning throughout the hold.
6 - Hold the position for the desired duration, breathing steadily while maintaining full body tension.
7 - Slowly lower yourself back to the ground in a controlled manner to complete the rep.
