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Core · Intermediate

Plank Jack on Elbows

Plank-jack conditioning drill combining rapid foot abduction with a stable braced trunk.

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Exercise overview

Training details

CoreGlutesShouldersAbductorsCardio

Equipment

Bodyweight

Sets × reps

3 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Start in a plank position on your elbows with feet together.
  2. 02Jump your feet out to the sides while keeping your core tight.
  3. 03Jump your feet back together to the starting position.
  4. 04Repeat for the desired number of reps.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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