1. Start in the plank position as shown in the first image, with your arms straight, shoulders directly over your wrists, core engaged, and body in a straight line from head to heels.
2. Walk your hands back towards your feet while keeping your legs straight, engaging your hamstrings and glutes as illustrated in the second image.
3. As your hands get close to your feet and you can no longer keep your legs straight, begin to bend your knees and transition into a deep squat position, keeping your heels flat on the ground as seen in the third image.
4. Stand up slightly into a partial squat, ensuring your chest is lifted and your knees are aligned over your toes, maintaining engagement in your quadriceps and glutes (fourth image).
5. Return to the deep squat position by lowering your hips down and back (fifth image).
6. Place your hands back on the floor and walk your hands forward, returning to the starting plank position.
7. Repeat this sequence for the desired number of repetitions or duration, focusing on controlled, fluid movements throughout the exercise.
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