Training for Ladies - Warm Up - Hand Walk: An advanced warm up move, start the movement by bending down at the hips and placing your palms flat on the floor. Walk forward with your hands until you are in a push up/plank position. Remember to pull your navel in towards your spine to activate the core. Walk forward with your legs to stretch out your hamstrings. Nick Jones - World Bodybuilding Champion & Hattie Boydle - INBA Australian Sportsmodel Champion.