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Muscles

Strength

Primary

  • Abs
  • Obliques
  • Pelvis
  • Quadriceps
  • Serratus anterior

Secondary

  • Hip adductors
  • Chest
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Iliacus
  • Rectus femoris
  • Psoas major
  • Serratus anterior

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Progressions

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Jack burpee

Intermediate
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Plank jack

Beginner
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Crouching tiger

Novice
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Bear walk

Novice
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Front monkey hop

Beginner
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Front kick-through

Novice
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