Muscle groups

Back, Core, Shoulders, Trapezius


Place your hands on the floor, about shoulder width apart. Take a split stance with your legs. Walk your body up facing the wall so you can touch wall with your nose.

Actively push into the floor, arms straight and scapula elevated (shoulders up to your ears). Squeeze your legs together, and try to keep core braced and PPT (tuck tailbone, don't let your back arch).

Hold for the required amount of time. To exit, slowly walk with your hands forward our use bail out technique if learned in our follow along workouts.

Movement Group


Required Equipment


Progressions And Regressions