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Technique

  1. Assume a Table top position, facing up with hands and feet flat on the ground and hips elevated.
  2. Perform explosive hops, lifting your legs off the ground alternately while maintaining the bridge-like shape.
  3. Land softly and reset your hip height before the next jump.

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Form tips

  • Keep your hips pushed up high to maintain a straight line from knees to shoulders.
  • Distribute your weight evenly between your hands and feet.
Logging: Each repetition involves working both sides.
Risks
  • This position puts significant pressure on the Wrist joints; ensure they are properly warmed up.

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Muscles

Strength

Primary

  • Back
  • Spine

Secondary

  • Quadriceps
  • Pelvis
Flexibility

Secondary

  • Shoulders
  • Chest
  • Biceps
  • Rhomboid major
  • Middle trapezius
  • Lower trapezius
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis

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Equipment

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

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Appears in

Flexibility
Joint movements
Shoulderextension backward
trains stretches

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Regressions

e0c9

Table top

Novice
w029

Deep push-up press burpee

Intermediate
e003

Table top cross toe touch

Novice
w01b

Plank jack thrust

Novice
e0s5

Supine plank raise

Novice
e0gj

Rocking table

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.