Split Jacks
Split Jacks is a total body, cardiovascular, plyometrics, and warm-up exercise that primarily targets the quads and, to a lesser degree, also targets the calves, glutes, groin, hamstrings, hip flexors, shoulders, and biceps.
INTERMEDIATE
Plank Jacks
A dynamic plank variation jumping the feet in and out, increasing core activation, cardio demand, and hip stability while maintaining trunk control.
Instructions
- Start in a pushup position with your feet together. Jump as far as you can with your feet and land softly on your toes.
- Jump again to bring your legs together and repeat until the desired number of repetitions.
Tips
- Don't let your hips drop. Keep your spine stable, and try to keep your breathing slow and even.
- Contract your abs and keep a straight line from your shoulders to your ankles.
Alternative Exercises
Superman From Floor
Superman From floor is an effective exercise that targets your lower back muscles, glutes, hamstrings, and abs. It also strengthens and improves the stabilization of your lumbar and hip extensors.
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