1. Start in a plank position, with your hands placed directly under your shoulders and your body forming a straight line from your head to your heels.
2. Engage your core muscles to maintain stability. Keep your head in a neutral position, looking slightly ahead.
3. Quickly jump your feet towards your hands, bringing your knees toward your chest while keeping your hands firmly planted on the ground.
4. As you jump your feet forward, aim to land softly in a deep squat position with your feet outside of your hands.
5. Immediately jump back to the starting plank position, extending your legs and pushing your hips back.
6. Continue alternating between the plank and squat positions, performing the jumps quickly and explosively for the desired number of repetitions.
7. Maintain proper form throughout the exercise to prevent injury and to ensure that the primary and secondary muscle groups are being effectively engaged.
Safety Tips:
- Warm-up properly before starting the Froggers to avoid injury.
- Keep your movements controlled, especially when jumping back to prevent hyperextension of your lower back.
- Avoid locking your elbows when in the plank position.
- Ensure that your knees do not collapse inward during the squat phase.
- Make sure to land softly to reduce impact on your joints.
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