Sprawl
From standing, shoot the legs back and drop the hips to the floor with the chest up, then snap the feet back under you and stand; the wrestler's burpee, no push-up.
How to do it
Setup
Stand tall, feet shoulder-width.
Steps
- Shoot both legs straight back and drop the hips toward the floor.
- Hands on the floor, chest up, eyes forward.
- Snap the feet back under you into the squat.
- Stand tall and reset.
Common mistakes
Chest dropping to the floor: this is not a push-up; the hips go down, the chest stays up. Legs stepping back instead of shooting: the whole move is one snap. Slow return: the feet come back as fast as they went.
Breathing
Exhale on the sprawl, inhale standing up.
