Frogger

Cómo hacer el Frogger

1. 1Stand with your feet slightly wider than shoulder-width and your toes turned out a little.
2. 2Bend at the hips and knees to drop into a deep squat, placing both hands flat on the floor between your feet.
3. 3Brace your core, then jump or step both feet straight back so your body forms a straight line from head to heels in a high plank.
4. 4Hold the plank briefly, keeping your hips level and your shoulders stacked over your wrists.
5. 5Jump or step both feet back up to the outside of your hands, returning to the deep squat with your chest tall.
6. 6Drive through your heels to stand up fully and extend your hips at the top.
7. 7Reset your stance and repeat for the prescribed reps, keeping the movement smooth and controlled.

Consejos de técnica

• Keep your core braced throughout so your hips don't sag or pike as you move between the plank and the squat.
• Land softly on the balls of your feet when jumping back and in to protect your knees and ankles.
• Push your knees out in line with your toes in the bottom of the squat to keep tension on the glutes.
• If jumping is too much, step one foot at a time to scale the movement while keeping the same positions.
• Move at a steady, controlled tempo rather than rushing, so each plank and squat position is fully reached.

Errores comunes

• Letting the hips sag in the plank, which removes tension from the abs and strains the lower back.
• Letting the knees cave inward in the squat, which stresses the knee joint and weakens glute drive.
• Rounding the lower back when placing the hands down, which loads the spine instead of the hips.
• Rushing the reps and cutting the squat shallow, which reduces hip and glute activation.
• Landing flat-footed and hard on the jumps, which jars the knees and ankles.

Preguntas frecuentes