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Plank Jacks
PLANK JACKS
PLANK JACKS
Description
Plank Jacks
Jumping Jacks while in the plank position.
See Also
Squirrel Splat
Intermediate
SQUIRREL SPLAT
Combine a hand-release merkin with a frogger: down, jump legs outside hands, then back to plank.
Merkin
Core
Plank
Full Body
Plyometrics
Plank Destroyer
Advanced
PLANK DESTROYER
In Plank position, perform a Makhtar N'Diaye, a Merkin, alternating Shoulder Taps, and a Plank Jack for one rep. Great for low-rep sequences.
Plank
Merkin
Core
Plyometrics
Upper Body
Merkin Jax
Advanced
MERKIN JAX
Perform 1 Merkin followed by 4 plank jacks, increasing to 5 Merkins and 20 plank jacks, then back down.
Merkin
Plank
Core
Plyometrics
Routine
Merkin Jack
Intermediate
MERKIN JACK
A merkin combined with a Plank Jack: lower on 1, legs out on 2, legs in on 3, and up on 4.
Merkin
Plank
Core
Plyometrics
Flamingo Merkins
Advanced
FLAMINGO MERKINS
From a toe touch, walk to plank on one leg, do a merkin, then return to touch toes. Switch legs.
Merkin
Upper Body
Plank
Core
Lunge Worm
Advanced
Lunge walk, then perform an inch worm with two Merkins before returning to standing and repeat.
Lower Body
Lunges
Core
Merkin
Plank
Full Body
Zebra Butt-Kicks
Intermediate
From plank, bend knee to 90 degrees and kick skyward to target those glutes like a zebra!
Core
Glutes
Plank
Lower Body
Wooly Worm aka Inch Worm.
Intermediate
WOOLY WORM AKA INCH WORM.
In plank, feet on swing, pull knees to chest for a suspended reverse crunch.
Core
Plank