1st step: Bend your knees and place your hands on the ground so that your knees and lower legs are about shoulder width apart, and so that your arms are almost completely extended and your palms are at least shoulder width or slightly further apart while nearly in-line with your shoulders and chest like you are about to crawl across the ground. This is the starting position for this exercise. This is the beginning of the repetition.
2nd step: Gently breathe in as you lower your upper body towards the ground until your arms are bent approximately 90 degrees or less. This is the middle of the repetition. If you want to increase the difficulty, before you begin the repetition, slide both of your knees straight back a little further. The further you slide your knees straight back, the more distance between your knees and hands, the more difficult the bent knee push will become. This is the negative movement of the repetition. This is the middle of the repetition.
3rd step: Then breathe out as you push yourself back up to the starting position. This is the positive movement of the repetition. This is the end of the repetition.
Repeat steps 2 and 3 until you have achieved the number of repetitions assigned for this exercise for this day.
4th step: To get back up, when you are finished with the required repetitions, get back into the crawling position and then stand back up.