Lay-Down Sprawl

How to: Lay-Down Sprawl

Exercise Families:High Intensity

Trainer:Kayla Itsines

1. Plant both feet on the floor further than shoulder-width apart. Point both feet slightly outward. Bend at both the hips and knees until your upper legs are parallel to (in line with) the floor, ensuring that your knees remain in line with your toes and your back remains within a 45- to 90- degree angle of your hips. This is your starting position.
2. Inhale. Exhale. Place your hands on the mat between your feet, ensuring that your spine remains in a neutral position. Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. This is called push-up position.
3. Inhale. While maintaining a neutral spine and stabilising through your abdominals, bend your elbows and lower your torso to the mat.
4. Release your hands and extend both arms out in front of you. Bring your arms in towards your body and place your hands on the mat on either side of your chest.
5. Exhale. Push through your chest and extend your elbows to lift your body back up into push-up position. Jump both of your feet forwards in between your hands, ensuring that your feet are wider than your shoulders and that your toes are feet are pointed out slightly. Release your hands from the mat and elevate your torso slightly to return to the starting position. Repeat for the specified number of repetitions.