The slide board pike is an advanced exercise that requires "above average" upper body strength. Balance, flexibility, and muscular control are also important components of this exercise.
Begin in the push-up position with your body straight. Grasp the slide board ramp with both hands. Keep your legs locked, then flex your hips. Your feet should slide forward toward your hands. In the full pike position, your feet should come within inches of the slide board ramp. Slowly allow your feet to slide backward to the starting position. Repeat the exercise for several repetitions.
If you do not possess the leg (hamstring) flexibility to perform a full pike, you might try placing an aerobic step across the slide board. This will enable you to achieve the pike position without having to reach down to the ground.
Get into push-up position. Grasp wooden slide board ramp.
Keep knees locked. Flex the hips. Feet should move toward hands.
In the full pike position, the feet should be within inches of hands. Slowly return to starting position. Repeat as needed.