Plank Jacks
Start in a forearm plank with your elbows under your shoulders, body in a straight line, and feet together. Keeping your hips level and your core braced, jump both feet out wide and then back together like a jumping jack with your legs. Move at a steady, controlled rhythm without letting your hips sag or pike up as your feet travel. Continue for the prescribed reps, breathing rhythmically and keeping the upper body solid.
ABS · CORE
How it is executed
- Start in a forearm plank with your elbows under your shoulders, body in a straight line, and feet together.
- Keeping your hips level and your core braced, jump both feet out wide and then back together like a jumping jack with your legs.
- Move at a steady, controlled rhythm without letting your hips sag or pike up as your feet travel.
- Continue for the prescribed reps, breathing rhythmically and keeping the upper body solid.
- Muscles worked
- Abs
- Primary muscle
- Upper abs
- Equipment
- Bodyweight
- Movement pattern
- Core
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophyCore strengthStability
Variations and substitutions
Put it to work in Kaizer
Glossary and calculators
Training splitA training split is how the week's work is distributed across the available days.AutoregulationAutoregulation means adjusting a session's load or volume based on how the person responds that day, instead of following a number set weeks earlier.Price per sessionHow much to charge per session
