Kneel on floor and get in plank position by placing hands on floor, slightly wider than shoulder width. Position forefeet on floor with body extended straight.
Lower body to floor by bending arms. Quickly push body up by extending arms. Buck hips up and rapidly pull leg forward so feet land on floor under midsection while pulling hands up off of floor. Land on feet, achieving bent over squatting position. Buck hips up slightly by extending hips and knees while shifting weight forward slightly. Quickly place hands on floor to original position while kicking legs back so body is again straight with forefeet on floor. Repeat movement.
Keep body straight during push-up movement.
- First Hip Buck
- Leg Pull Under
- Squat Stand
- Second Hip Buck
In plank or push-up position, spine is statically flexed and knees are statically extended. Hips flex to buck hips upward. Legs are pulled in under body by flexion of Spine, Hips, and Knees. Static extension occurs through Spine, Hip, and Knees when feet are planted on floor while legs momentarily support weight of body. Hips are bucked up a second time through Extension of Hips, Knees, and Ankles. During dive, Knees, Hips and Spine extend. However knees passive extends through eccentric contraction of knee flexors.
- Scapula and Clavicle
- Spine (Thoracic, Lumbar)
- Plantar Flexion (2nd buck)