Calisteniapp

Drop to your knees on the floor and lock out your heels with a low bar or with the help of a partner.

Let yourself fall forward with your back straight in relation to your thighs.

Rest your hands on the ground to break your fall and give a small push to return to the starting position, using the strength of your hamstrings and glutes

Try to make the impulse with the hands as light as possible so that the exercise is effective