How to: Sprawl
Exercise Families:High Intensity
- 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 45-90 degrees of your hips. This is your starting position.
- Inhale. 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. Your body should be in one straight line from your head to your heels.
- Exhale. Jump both of your feet forwards in between your hands, ensuring that your feet are wider than your shoulders and that your 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.
Alternative Exercises for No Equipment
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.