Initial phase

Lie on the floor with the trunk engaged and the spine in a neutral, stable line. Keep the elbows bent and place the hands on the ground beside the shoulders, maintaining a firm base through the upper body as you prepare to initiate the movement.

Movement

Push off the floor into a strong push‑up position, lifting the trunk and creating a stable line through the shoulders and hips. From this supported position, draw the feet sharply underneath the body, allowing the hips to rise as you prepare for the jump. With the trunk still engaged, drive upward and move laterally over the obstacle, maintaining coordinated motion between the legs and the upper body throughout the airborne phase.

Final position

After clearing the obstacle, land with control and immediately reach the hands toward the floor to re‑establish a stable base. As the arms extend downward, send the legs back into a straight line behind you and lower the trunk until you return to the starting position on the ground. Maintain alignment through the shoulders and hips so the transition back to the floor remains smooth and technically precise.

Progression

P1: To make the exercise more challenging is to place a higher or wider obstacle to the side. Clearing a larger barrier requires a more powerful jump, stronger shoulder drive during the initial push‑up, and better mid‑air stability to land safely and transition back to the floor without losing alignment.

Body positiion

Lying

4

Sets

10

Reps