LONG JUMP WITH CRAWL BACK
1. Start standing with feet hip-width apart.
2. Perform long jump: bend knees and, swinging arms, take off as far forwards as you can, landing on both feet (A).
3. Hinge at hips to place both hands on floor.
4. Jump back into plank position, with arms straight under shoulders and abs tight.
5. Walk hands backwards towards feet (B), keeping legs as straight as possible and lifting tailbone towards the ceiling. Stand and repeat for 30 seconds. Do three sets.