Pike to Knee Floor-Tap

Setup

Begin in a Pike position: hips high in the air, legs straight, and hands planted firmly on the floor. Establish a strong, inverted 'V' shape.

Movement

1. From the pike position, shift your weight forward and lower your hips, bending your knees to hover just an inch or two above the floor. Ensure your hands remain directly beneath your shoulders.

2. In this 'bear' or quadruped position, keep your back flat and core tightly engaged, making sure your knees do not touch the ground.

3. Push through your hands to lift your hips back up, straightening your knees and returning to the high Pike position.

4. Repeat the transition between the hover and the pike in a controlled, steady rhythm.