Sprawls

1. Begin in a 90-degree squat position with your feet shoulder-width apart and your arms extended out in front of you, parallel to the floor.
2. Place your hands on the floor in front of you, shoulder-width apart.
3. Jump both feet back to land in a plank position, keeping your body in a straight line from head to heels.
4. Return back to the starting position by quickly jumping both feet back toward your hands, returning to a squat position. As you do this, lift your chest and bring your hands up as if preparing for a defensive stance.
5. Repeat the sequence for the desired number of repetitions or time.

• Focus on maintaining control throughout each phase of the movement, especially during the transition from the plank position back to the squat.
• Engage your core muscles to stabilize your body during the sprawl, especially in the plank position.
• Land softly when jumping back and forth to reduce impact on your joints.
• Strive for a fluid and continuous movement, linking each phase seamlessly.
• Coordinate your breathing with the movement, exhaling during the jump back and inhaling as you return to the squat position.

Easier

• Instead of a full sprawl, perform a modified version where you step back and step forward rather than jumping.
• Slow down the pace of the exercise if needed, focusing on proper form and control.
• Place your hands on an elevated surface, like a bench or step, to reduce the demand on the upper body.

Harder

• Add a jump to the end of the exercise, extending your hands to the sky.
• Add light ankle and/or wrist weights.