- Lie on your back. Raise your legs but bend your knees
- Keep a 90° angle at hips and knees. Lower your toes to the ground without bending your knees
- Make sure you maintain a flat lower back against the ground throughout the movement.
- Support your weight on forearms and toes.
- Ensure you maintain a neutral lower back (do not poke the bum into the air).
- Point your toes to push your bodyweight forward then drive the elbows into the ground to push your bodyweight back.
- Leap sideways, land on right foot, left leg behind to the side.
- Drop into a single-leg burpee, right leg only, hands to ground.
- Return to standing on right, leap sideways to left, repeat with left leg.
- Lie on your back, knees bent, feet flat.
- Reach right hand to right heel.
- Switch sides, left hand to left heel. Repeat.
