Hand-Release Push-Up to Mountain-Climber

Setup

Begin in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels.

Hand-Release Push-Up

1. Lower your body under control until your chest touches the floor.

2. Briefly lift both hands off the ground, keeping your elbows tucked at a 45-degree angle to your body.

3. Place your hands back on the ground and push explosively through your palms to return to the high plank position.

4. Ensure your core stays engaged and your back remains flat throughout the motion.

Mountain Climber

1. From the high plank position, drive one knee toward your chest while keeping your hips level.

2. Return your leg to the starting position.

3. Repeat the movement by driving the opposite knee toward your chest.

4. Perform a set number of repetitions or maintain a steady pace for the required duration.