1. Begin in a standard push-up position with your hands placed slightly wider than shoulder-width apart, arms extended, and your body forming a straight line from your heels to your head.
2. Lower your body to the ground in a controlled manner, keeping your elbows close to your body.
3. Explosively push upward from the ground, using your arms to propel your upper body into the air while simultaneously tucking your knees towards your chest.
4. While in the air, attempt to touch your toes with your hands, extending your arms towards your raised feet.
5. Land back into the push-up position with your hands first and allow your feet to follow, ensuring you maintain a controlled motion to prevent injury.
6. Stabilize your body in the push-up position and prepare for the next rep. Ensure that your core is engaged throughout the exercise to maintain proper form.
7. Repeat the movement for the desired number of reps, ensuring that you maintain form and explosive power with each jump.
This exercise is advanced and requires a high level of upper body strength, plyometric power, and coordination. It should not be attempted until you are comfortable with standard push-ups and have developed the necessary strength and technique to avoid injury.
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