Get in plank position with the hands and feet as the only points of contact. Tilt the hips into posterior pelvic tilt and maintain a rigid plank for the duration of the exercise.

Slowly descend until the chest is 2-3 inches above the floor.

Explosively press your body up with enough power to lift the hands off the floor. 

DO NOT allow the hips or lower back to dip. DO NOT let go of the rigid plank-- body is a straight line the entire time.