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Technique

  1. Get on all fours and lift your knees off the ground, so that only your hands and feet are touching the ground.
  2. Bend your knees and shift your weight to your feet.
  3. Jump forward, lift one hand and replace it with the same-side foot, while swinging the other leg under yourself.
  4. Extend the lifted leg forward, then jump back, return to the starting position and repeat on the other side.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Chest
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Strength
Other disciplines
Joint movements
Shoulderdepressionprotraction
trains stretches

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Progressions

w02b

Front kick-through to one-legged dog

Novice
e0x2

Side kick-through

Novice
e0d7

Side monkey hop

Beginner
e0x5

Scorpion

Novice
e026

Bear walk

Novice
e0wp

Shoulder back roll

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.