Pike to Hand Release Push-Up

Setup

Begin in a high plank position with your hands directly under your shoulders and core engaged.

Pike Phase

1. Lift your hips toward the ceiling, creating an inverted V shape with your body (downward dog position). Keep your spine neutral and legs as straight as comfortable, driving your heels toward the ground.

2. Engage your shoulders to press through your hands.

Push-Up Phase

1. Transition back to the high plank position, maintaining a strong, straight line from head to heels.

2. Lower your body toward the floor with control, keeping your elbows tucked close to your ribs.

3. Lower yourself all the way until your chest touches the mat.

4. Briefly lift both hands off the floor to ensure full range of motion and weight distribution.

5. Place your hands back down and push yourself back up to the high plank position.

6. Immediately return to the pike position to begin the next repetition.