Sprawl frog kick
The sprawl frog kick is an explosive bodyweight exercise that engages a multitude of muscle groups throughout the body. It is a variation of a classic sprawl, but with an added hop in the center of each rep. This exercise can be used as part of any fat-burning or athletic training circuit or workout, and can be done for either time or reps.
The sprawl frog kick is a great way to fire up multiple muscle groups in the upper and lower body simultaneously. When performed with proper form and intensity, it can be an effective way to build strength and power. It is also an excellent tool for improving coordination and agility.
To perform a sprawl frog kick, start in a low squat position and jump forward while extending the arms and legs. As you land, use the momentum to hop back into the starting position. To make the exercise more challenging, try adding a clap in the center of the movement.
The sprawl frog kick is a great exercise for anyone looking to increase their athleticism and have fun while doing it. It can be used as part of a high-intensity interval training (HIIT) circuit or as part of an active rest period. Regardless of how you choose to incorporate it into your routine, it can be an effective way to build strength and power while also improving coordination and agility.
Type:
Plyometrics
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
Body Only
Benefits Of This Exercise
- The sprawl frog kick is a great way to fire up multiple muscle groups in the upper and lower body simultaneously, building muscular endurance and strength.
- It adds an extra coordination challenge beyond traditional sprawls, helping to improve agility and balance.
- The exercise provides a cardiovascular challenge that also helps to build explosiveness, balance, and coordination.
- The sprawl frog kick requires no equipment and can be used as part of a HIIT circuit or an active rest period.
- It is an effective way to build strength and power while having fun and improving coordination and agility.
Step by Step Instructions For Sprawl frog kick
- Begin in a standing position. Look directly forward, keeping your chest up, with your feet hip-distance apart. This will be your starting position.
- Bend at the knees and hips and place your hands on the floor while kicking your feet out behind you slightly wider than hip-distance apart. Bring your knees in towards your elbows quickly, without letting your toes touch the ground, then extend them back out behind you.
- Next, jump your legs back in, bringing them just outside your hands to a wide squat position. From here, jump all the way up, reaching your hands above your head.
- Land with your knees slightly bent, and then go immediately into the next rep. Continue for the desired number of repetitions.
Warm Up Tips
- Start in a standing position with your feet hip-distance apart.
- Bend at the knees and hips, placing your hands on the floor while kicking your feet out behind you slightly wider than hip-distance apart.
- Quickly bring your knees in towards your elbows without letting your toes touch the ground, then extend your legs back out behind you.
- Jump your legs back in, bringing them just outside your hands to a wide squat position.
- From the squat position, jump all the way up, reaching your hands above your head.
- Land with your knees slightly bent and immediately go into the next rep.
- Continue for the desired number of repetitions.
Sprawl frog kick Safety Tips
- Warm up properly before attempting the sprawl frog kick. This exercise involves explosive movements and can put strain on your muscles if you are not properly warmed up.
- Ensure that you have enough space around you to perform the exercise safely. Clear any obstacles or objects that may be in your way to avoid injury.
- Maintain proper form throughout the exercise. Keep your chest up, engage your core, and land with your knees slightly bent to protect your joints.
- Start with a lower intensity and gradually increase the speed and intensity of the exercise as you become more comfortable and confident with the movement.
- Listen to your body and take breaks as needed. If you feel any pain or discomfort, stop the exercise and consult with a healthcare professional if necessary.
- Stay hydrated throughout your workout. Drink water before, during, and after the exercise to prevent dehydration.
- If you have any pre-existing medical conditions or injuries, consult with a healthcare professional before attempting the sprawl frog kick to ensure it is safe for you.
- If you are a beginner, consider working with a certified fitness professional who can guide you on proper form and technique to reduce the risk of injury.
- Start with a lower number of repetitions and gradually increase as you build strength and endurance. It is important to progress at a pace that is suitable for your fitness level.
- Finally
Incorporating Into Other Workouts
One way to incorporate the sprawl frog kick into workouts is by including it in a plyometrics routine. Plyometrics exercises focus on explosive movements and can help improve muscular endurance, strength, and power. The sprawl frog kick fits perfectly into this type of workout, as it engages multiple muscle groups and requires explosive movements.
Another option is to incorporate the sprawl frog kick into a circuit training routine. Circuit training involves performing a series of exercises back-to-back with minimal rest in between. Including the sprawl frog kick in a circuit can provide a cardiovascular challenge while also building explosiveness, balance, and coordination.
Additionally, the sprawl frog kick can be used as an active rest period exercise. Active rest periods are short breaks between more intense exercises, where the focus is on keeping the body moving and the heart rate elevated. Performing a few sets of sprawl frog kicks during active rest periods can help maintain the cardiovascular challenge while also working on strength and coordination.
Overall, the sprawl frog kick is a versatile exercise that can be incorporated into various types of workouts. Whether it's part of a plyometrics routine, a circuit training session, or used as an active rest exercise, it provides a great way to build muscular endurance and strength in the lower and upper body, while also improving coordination and balance.