Frogger

The Frogger exercise is a dynamic and challenging movement that targets multiple muscle groups in the body, making it an efficient and effective workout option. This exercise primarily works the lower body, including the glutes, quadriceps, hamstrings, and calves. Additionally, it engages the core muscles, helping to improve stability and balance. To perform the Frogger, you start in a standing position with your feet shoulder-width apart. Lower yourself into a squat position, keeping your heels on the ground and your knees bent at a 90-degree angle. From this position, explode upward and forward, thrusting your arms forward and leaping as far as you can. As you land, softly bend your knees to absorb the impact and immediately go into the next repetition. The Frogger exercise not only helps to build lower body strength, power, and explosiveness but also improves cardiovascular endurance. It can be incorporated into high-intensity interval training (HIIT) workouts or circuit training routines for an added challenge. As with any exercise, remember to warm up before attempting the Frogger and listen to your body. If you have any pre-existing conditions or injuries, it's always a good idea to modify the exercise or choose an alternative movement. Incorporating the Frogger into your workout routine can add variety and intensity. It not only builds strength and power in your lower body but also challenges your coordination and agility. Whether you're working out at home or in the gym, the Frogger is a great addition to any fitness regimen looking to improve overall athletic performance and functional movement.

Instructions

• Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
• Engage your core and jump both feet forward outside of your hands, landing in a low squat position.
• Be sure to keep your chest lifted and your weight in your heels.
• Jump both feet back to the starting high plank position, maintaining a straight line with your body.
• Repeat this movement for the desired number of repetitions.

Tips & Tricks

• Engage your core muscles throughout the entire exercise for stability and control.
• Focus on landing softly in a squat position to reduce impact on your joints.
• Maintain an upright posture and avoid rounding your back as you perform the exercise.
• Start with shorter jumps and gradually increase the distance as your strength and technique improve.
• Incorporate variations like lateral jumps or tuck jumps to challenge different muscle groups.
• Breathe deeply and rhythmically during each jump to optimize oxygen flow to your muscles.
• Avoid holding your breath as it can increase pressure in your chest and decrease performance.
• Wear supportive shoes with good cushioning to protect your feet and absorb impact.
• If you have any knee or ankle issues, consult with a professional before attempting this exercise.
• Listen to your body and rest if you experience any pain or discomfort.