Diver Plank Jack

1. Begin in a standard plank position with your shoulders over your wrists, your body in a straight line, and your feet together.

2. Keeping your upper body still, jump your feet out to the sides as if you were doing a jumping jack.

3. Securely land your feet wider than hip-width apart while maintaining the plank position.

4. Immediately jump your feet back together, returning to the starting plank position.

5. Next, engage your core and push your hips up towards the ceiling, moving into a piked position with your head between your shoulders.

6. Reverse the pike, bringing your hips down to return to the original plank position.

7. Repeat the sequence for multiple repetitions, maintaining good form throughout the exercise.

Tips: Keep your core engaged throughout the movement to ensure stability and to maximize the engagement of the targeted muscle groups. Perform the exercise at a controlled speed to maintain balance and coordination. Make sure to breathe steadily throughout the routine, exhaling during the plank jack and inhaling on the return.

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