Groiners

Also called groiner, groiner stretch and plank to frog.

Works

Adductors

Equipment

Bodyweight

Level

Intermediate

Type

Compound

How to do it

Setup. Begin in a pushup position on the floor. This will be your starting position.

1. Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so.
2. Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.

Cues

• Start in a push-up position.
• Jump feet to the outside of the hands.
• Head up, chest open.
• Jump back to the plank.

Common mistakes

• Hips sagging in the plank.
• Feet landing behind the hands.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore wrists. Pain that's sharp or gets worse set to set means stop.

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