Kneel down with your hands under your shoulders and knees under your hips.
Find the neutral position of your spine.
With your shoulders strong and your core activated, extend one leg back behind you until it is in line with the rest of your body.
Do not allow your back to dip.
Bring this leg back in, bending the knee in towards your chest.
Allow your back to round.
Repeat the movement, increasing the speed while maintaining good control of your body.
