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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Start standing, place both hands on the floor, and kick the feet back into a strong low sprawl.
- 02Keep the trunk braced and shoulders supported over the hands without letting the lower back sag.
- 03Drive the feet explosively forward and outward into a wide frog-squat position outside the hands.
- 04Land softly with the knees tracking over the toes and lift the chest while maintaining balance.
- 05Return to standing or kick back into the next sprawl and repeat with controlled rhythm.
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Variations
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