Sprawl
From standing, drop the hands to the floor, shoot the legs back behind them with the hips held level, then snap the feet back under you and stand; no push-up, no jump.
How to do it
Setup
Stand tall, feet shoulder-width, arms by the sides.
Steps
- Squat and plant both hands on the floor in front of the feet.
- Shoot the legs back, hips level with the shoulders.
- Snap the feet back under you and stand tall.
Common mistakes
Hips sinking to the floor as the legs go back: hold them level with the shoulders. Stepping the legs back one at a time: both shoot back together in one snap. Slow return: the feet come back as fast as they went.
Breathing
Exhale on the sprawl, inhale standing up.
