With your feet shoulder-width apart, take a large step backward and squat down to the point just before your back knee touches the ground while leaning forward so that your hands touch the ground in front of you.
Exhale and push through your front foot as hard as you can so that it pushes your front leg backward. Simultaneously, drive your back knee forward, maintaining the position of your torso.
Inhale and land, catching yourself in a lunging position with legs reversed and your hands on the ground in front of you.