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Sprawl
intermediate
Cardio
Combat sports movement dropping to ground and returning, similar to burpee without jump.
Primary Muscles
Core
Chest
Secondary Muscles
Shoulders
Quadriceps
Instructions
From standing, sprawl feet back to plank position flattening hips to ground, then snap feet back up to stand.
Common Mistakes
Not flattening hips, slow recovery, landing on knees.
Variations
- Burpee
- Half Burpee
- Shoot Sprawl Drill