Stand in front of a sturdy bench, box or other flat, non-slip surface that’s high enough. Stand with your feet shoulder width apart. In one smooth motion, squat down and place your hands palms down on the floor in front of your feet. lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your arms fully extended in a high plank position. Jump your feet forward to just behind your hands. Use an explosive motion to push through your heels and return to a standing position. Then bend your knees as if crouching or performing a squat. In an explosive movement, push through your feet to jump up onto the box. Make a soft landing by bending your knees as your feet touch down. You should land on both feet simultaneously and brace your core. Step down and repeat.