Spiderman

From a push up position tuck a knee just inside your elbow while dropping your quad towards the floor on the other side. Your quad should almost touch the ground (on the opposite side) opening up the hips. Then walk the other hand forward and repeat the same movement on that side creating a forward walking motion. Try to stay low through the whole movement focusing on stretching and body awareness.

Remember to walk the foot forward after each knee tuck to keep forward momentum. It takes a few times to get the feel of the exercise.

This can be used a a warm up, cool down or stand alone exercise.