Installment 9 of our MOVE WELL TO MOVE OFTEN education series: ground up squats.

The combination of corrective exercises in the ground ups is an excellent way to increase body awareness of the five points of the kinetic chain. Avoid rushing through the movements so you can concentrate on good form at every point. The movements include squat, hand walk and plank.

Start in a standing position with feet hip width apart and toes forward. Perform an air squat (think of sitting down and back rather than bending down) with chest up and elbows toward knees, then lower the hands to the floor and walk out to a plank position. Concentrate on a stability of the hips and back and avoid rocking while walking out. Finish in a high plank position with hands under shoulders, spine neutral and without arch or bend, and feet on toes.

To return to the starting position, bend the knees and sit back over the feet while walking the hands back. When the hands reach the feet, you should be in a modified squatting position. Bend arms so the hands are to the chest and elbows are at the knees. This should raise your chest so the logo on your shirt can be seen. Stand up by leading with your head rather than lifting the hips and then straightening the back.

A few reps will have you breathing hard!