Sprawl & Recover
Skill · full · beginner
How to do it
From a fighting stance, drop the hips back into a sprawl, then explode back to stance. Repeat for time.
Muscles worked
Primary: full · Also works: core, hips
Equipment
No equipment
Common mistakes
- Landing on the knees
- Slow return to stance
Variations
- Sprawl to shot
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Burpeefull
- Jumping Jackfull
- Sun Salutation (Surya Namaskar)full
- World's Greatest Stretchfull
- Shadow Boxing — Combinationsfull
- Heavy Bag Roundsfull
Not sure how heavy to go on this?
ABROFIT reads your logged sets and tells you the working weight for today — it adds load when you earn it, backs off when you stall, and eases it on a bad night's sleep.
Try ABROFIT free