Demo & instructions
Sprawl
Also known as: Wrestler's Sprawl, Hip-Drop Burpee
Instructions
From standing you drop the hands to the floor, kick both legs back wide with the hips dropping toward the floor, then snap the feet back in and pop up. It is the wrestler's defensive movement turned into a conditioning drill.
- Movement
- Locomotion
- Type
- Compound
- Level
- Intermediate
- Typical range
- 15 sec – 2 min
Setup
- 1Stand in a low athletic stance with the feet wider than the hips.
Execution
- 1Drop the hands to the floor and kick both legs back and out wide.
- 2Let the hips sink toward the floor with the chest up and the back arched slightly.
- 3Snap the feet back under the hips in one movement.
- 4Stand or hop up to the athletic stance and repeat.
Breathing
Exhale as the legs shoot back; inhale as you rise.
Target
How much of each set every muscle carries.
Primary
- Quads100% share of the work
- Glutes50% share of the work
Secondary
- Hip flexors45% share of the work
- Front delts40% share of the work
- Abs35% share of the work
Stabilizers
- Chest20% share of the work
- Lower back20% share of the work
Equipment
No equipment needed
Just you and a little floor space.
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
