Plank to Squat & Pulse

Setup

Begin standing, then hinge at the hips to place your hands firmly on the floor.

Movement

1. From the squat position, jump your feet back into a high plank position, ensuring your core is braced and ankles through shoulders form a straight line.

2. Quickly jump your feet forward back toward your hands, landing in a deep squat position.

3. In this low squat position, perform a controlled pulse by slightly extending and re-bending the hips and knees to keep constant tension on the lower body.

Key Tips

• Keep your chest up throughout the squat portion.

• Ensure your lower back remains stable during the plank movement.

• Keep the transition between the plank and squat explosive.