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Plank And Jump Over Crawl Under

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Exercise Profile

Primary muscles:

Abs, Quads, Calves

Secondary muscles:

Hamstrings

Equipment:

Bodyweight

Difficulty:

Advanced

Plank And Jump Over Crawl Under Overview

The Plank and Jump Over Crawl Under workout primarily engages the Abs, Quads, and Calves through bodyweight exercises.

While secondary muscles are involved, the focus remains on these targeted areas for a challenging and effective workout.

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Plank And Jump Over Crawl Under Instructions

  1. Start in a high plank position, with your hands directly under your shoulders and your body in a straight line from head to toe.
  2. Engage your core and glutes, and keep your back flat throughout the exercise.
  3. Jump both feet forward, landing just outside your hands, while keeping your hands firmly on the ground.
  4. Quickly jump both feet back into the high plank position, maintaining a straight line with your body.
  5. Lower your body to the ground by bending your elbows, keeping them close to your sides.
  6. Push through your palms to extend your arms and return to the high plank position.
  7. Jump both feet forward again, landing just outside your hands.
  8. Finally, explosively jump up, lifting both feet off the ground and tucking your knees towards your chest.
  9. Land softly and immediately go back into the high plank position to start the next repetition.

Plank And Jump Over Crawl Under Tips

  1. Engage your abs by maintaining a strong core throughout the exercise. Imagine pulling your belly button towards your spine.
  2. Focus on squeezing your quads as you perform the plank and jump over crawl under. This will help activate and strengthen your leg muscles.
  3. To target your calves, push through your toes when jumping over the obstacle and use the balls of your feet to crawl under it.
  4. Keep your body in a straight line during the plank, avoiding any sagging or arching. This will maximize the engagement of your abs and prevent strain on your lower back.
  5. When jumping over the obstacle, use explosive power from your legs and engage your core to maintain balance and control.
  6. During the crawl under, keep your hips low and your back straight. This will activate your abs and ensure proper form.
  7. Remember to breathe throughout the exercise. Inhale deeply before each jump or crawl, and exhale as you exert force or move under the obstacle.

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