How to perform:

Step 1: Get down on hands and knees, with your shoulders directly over your wrists and your hips over your knees.

Step 2: Have someone slowly place a weight on your upper back.

Step 3: Keep your core engaged and extend your legs behind you one by one, assuming a push-up position.

Step 4: Ensure that your body is straight and head neutral.

Step 5: Hold the form for as long as you can and return to your initial position.

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