Start standing with your feet slightly further than hip-width distance apart. Point both feet slightly outward. Bend at both the hips and knees until your upper legs (quadriceps) are parallel (in line with) the floor, ensuring that your knees remain in line with your toes and your back remains within 45- to 90-degrees of your hips.
Inhale and place your hands on the mat in between your feet, ensuring that your spine remains in a neutral position.
Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
Exhale and jump both of your feet forward, outside of your hands, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. Release your hands from the mat and elevate your torso slightly to return to the starting position.
This counts as one rep.
Complete for 30 seconds and then immediately advance to kettlebell swings.