Place your hands on the ground, roughly shoulder width apart. Spread your legs out wide. Walk your feet towards your hands while folding your hips towards the ceiling. To level up the intensity of this exercise reduce the width of your leg split, walk your feet in closer and fold your hips up higher. To make it easier do the opposite. Start in a high pike position, pushing long through your legs and arms. Concentrate on keeping as much weight as you can in your fingers, arms and shoulders throughout this exercise. Slowly bend your elbows, controlling your head down to the floor. Once your head has softly touched the floor, push hard through your arms and shoulders to return to your starting position. Repeat for your desired number of reps. This movement can be unintentionally made a lot easier by moving your hips forward and back to assist with momentum. Be aware of this, use it for help if you need it but, reduce how much you rely on this as you get stronger. We want you to get to the point where you can do this exercise with strict form, meaning the rest of your body stays still while your arms are the only moving part.

Repeat this movement 2-3 times per week. Perform 3 sets of your target reps. Each week improve your form, making it more strict while aiming to add 1 or more reps until you have completed the "Boss" level. Once you have completed the "Boss" level with good form, we recommend you move on to the next exercise. Come back at any time and attempt to master this exercise.

Pike push ups can be a physically demanding and potentially risky exercise pose that requires careful consideration and preparation. Before attempting a pike push up, it is essential to be aware of the following cautionary points: Performing pike push ups can pose significant risks to your safety and well-being. If executed improperly or without proper guidance, pike push ups can lead to serious neck, spine, or head injuries. Individuals with pre-existing medical conditions such as hypertension, glaucoma, or osteoporosis should exercise extreme caution or avoid pike push ups altogether, as they may exacerbate these conditions. Always seek professional instruction and ensure you have developed the necessary strength and balance before attempting pike push ups. Prioritize safety and consult with a healthcare professional if you have any doubts or concerns about your ability to perform this inversion pose safely.