Back to all exercises
Open the Plan Builder
Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Start standing with enough overhead and floor clearance to perform a full burpee and vertical jump.
- 02Place your hands on the floor, move your feet back, and complete the prescribed plank or chest-to-floor portion.
- 03Snap or step your feet back underneath your hips and rise powerfully with your trunk braced.
- 04Jump vertically for maximum controlled height, extending through your hips, knees, and ankles.
- 05Land softly with bent knees, regain an upright balanced stance, and then begin the next repetition.
Keep exploring
Variations
Browse the full libraryClosely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.
Keep exploring
Alternatives
Browse the full librarySubstitute exercises that train similar muscles or serve a comparable purpose in a workout.
Use this exercise in a plan