Sit on your shins (preferably without shoes for more freedom of movement) and slowly go down with a straight back until the head and according to your current status, shoulders touch the ground and up again. Change the hight and form of your arms in each movement so you have to create the right amount of tension and alignment each time to do the work and remember not to overdo this so you can perform well after the drill. You never know what will come next.

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