Plank Jacks

How to do it

Hold a high or low plank. Jump both feet out wide, then jump them back together, maintaining a rigid core.

The coaching cue

"Lock the hips in space." Do not let the hips bounce up and down with the jumps.

What changes inside an AMRAP

Keep the jumps small and fast. A massive lateral jump slows down the transition and compromises the spine.

Common mistakes

• Shuffling the feet out rather than jumping them.
• Landing heavily, so the whole plank shakes on every rep.

Workouts that use plank jacks

• The See-Saw

  5 minute AMRAP — 10 Surrenders (Kneel-to-Stand), 15 Plank Jacks

• The Axis

  15 minute AMRAP — 16 Surrenders, 10 T-Push-ups, 20 Plank Jacks

• The Coil

  5 minute AMRAP — 10 Plank Jacks, 10 Superman Raises

• The Endurance Engine

  20 minute AMRAP — 10 Dive-Bomber Push-ups, 20 Alternating Lunges, 15 Plank Jacks, 30 Jumping Jacks

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.