For all the progressions where you keep at least one foot down, do it like this…
GET DOWN! — on your hands and knees please
TURN YOUR HANDS OUT SLIGHTLY — like facing forwards but 45-degrees out. This allows us to keep control, but ease the stress and flexibility demand on the wrists.
FEEL YOUR CHEST AND SHOULDERS TAKE THE LOAD – lower to a position with your chest hovering just off of the floor.
PLACE YOUR HEAD FOR SUPPORT — if you’re at the most basic level.
LIFT HEAD — If you’re a little more advanced.
EXTEND ONE LEG — out behind you if you’re ready for the next level.
TOUGH? HOOOOOLD IT!! — at whichever point you can just about hold for the required time…that’s where you stop following and your hold is done!
If you’re ready to leave the floor, then you’ll probably want to do it like this:
GET DOWN ON ALL FOURS — with feet down and knees just off the floor.
PLACE HANDS – facing forwards, but rotated out about 45-degrees to ease the stress on the wrists.
EDGE SHOULDERS FORWARDS TO TAKE THE LOAD — with a slight bend in your arms, the more bend, the more advanced you are
SLIDE FEET TOWARDS YOU AND OFF THE FLOOR — wahoo!
EDGE INTO YOUR BEST POSITION – working your legs out behind you and into the deepest position your arms will let you hold.