A Move You Should Do MONDAY – Plank to Squat Jump

This week’s move is the plank to squat jump. It is a complex move that can help stabilize your scapula, strengthen your core and help you gain dynamic flexibility in your hips. Here’s how to do it:

Start in a high plank position with your hands shoulder width apart
Jump and spread your legs to land your feet on either side of your hands
Then jump back to the starting position

If this move feels difficult, try this variation:

The higher your hands are off the ground, the easier this exercise becomes. By placing your hands on a small stool or even a chair, you can ease into this exercise. You can also begin by simply walking your feet to the sides of the stool.

Why does this matter?

Performing exercises where your hands are planted automatically activates the stabilizers of the scapula, namely the serratus anterior. The scapula is the hub of of the upper extremity and an unstable base can lead to rotator cuff injuries. This position also activates your core in stabilizing the spine against hyperextension. And if you are one of those folks who’s knees fall in when you squat, the plank to squat jump will dynamically lengthen your adductors. So give this move a try. It will be worth your time to learn it.

Because nobody has time to be in pain.

Until next time…