Enhance Full Body Workout with Explosive

Explosive

Rep Range

Time Based

Hints

Starting in a low plank position with your elbows directly under your shoulders and your body in a straight line, engage your core and glutes. With a strong, swift motion, press through your hands, extending your elbows, and 'explode' up into a high plank position. Ensure that the transition is powered through the shoulders and chest. After stabilizing in the high plank, lower yourself back down to the low plank with control, leading with one elbow followed by the other.

Common Mistakes

Avoid letting your hips sag or pike up during the transition. Ensure that the movement is smooth and controlled when descending to avoid slamming the elbows on the ground. Avoid rotating the body excessively; the goal is to keep the hips and shoulders squared to the ground as much as possible.

Breathing

Inhale as you prepare for the explosive movement. Exhale powerfully as you transition from low plank to high plank. Inhale again as you lower yourself back to the low plank position. Regular breathing supports muscle engagement and stability throughout the exercise.

Muscle Focus

Primary Muscles

Core

Secondary Muscles

Lower Body, Lower Back

Tertiary Muscles

Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps