- Start with the pole in front of you with an overhand wider than shoulder width grip.
- Rotate both arms overhead and behind you while leaving your elbows mostly extended.
- Begin in a tabletop position with your hands and knees on the ground.
- Walk your hands forward as you lower your chest towards the ground.
- Keep your hips over your knees and extend your arms out in front of you.
- Hold for a few breaths and then release.
- Grab the two handles and hinge forward.
- Keep your elbows mostly extended and raise your arms straight out to the side.
- From the standing position perform a walkout (use to palms to "walk" into the push up position).
- Bring your leg to the side and place the foot by your palm.
- Rotate towards the ceiling and then towards the ground, pressing the hips towards the ground.
