Groiners

How to perform

1. 01Begin in a pushup position on the floor. This will be your starting position.
2. 02Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so.
3. 03Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.
• —Bouncing into the stretch instead of holding it.