Protraction Plank Jack

1. Start in a plank position with your arms extended directly below your shoulders, feet together, and your body forming a straight line from head to heels.

2. Engage your core and glutes to maintain stability throughout the movement. Your shoulders should also be protracted, meaning they are slightly rounded as you push the ground away from you to engage your serratus anterior muscles.

3. Jump your feet out to the sides as if doing a jumping jack, while keeping your upper body stable and maintaining protraction of the shoulders.

4. Quickly jump your feet back together to return to the starting plank position.

5. Repeat the movement for a specific number of repetitions or for a set amount of time, focusing on maintaining good form and a tight core throughout the exercise.

As always, it's important to warm up before exercise and consider consulting with a fitness professional to ensure exercises are done with proper form, especially if you're new to them or have any existing health concerns.

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