Lie on your front and lift yourself up into a press up position.
Ensure you drive the heels of your hands into the floor so that your shoulder blades flatten against you back.
Keeping your core strong and your shoulder blades controlled, walk your feet backwards.
Allow your body to move with this.
Your hands should remain in the same position.
Go as far as you can without losing the control in your shoulders or core, then walk your feet back in to the starting position.