Jumping Spiders
High plank with explosive feet-forward to lunge position alternating sides — total-body conditioning with hip-mobility demand.
Level: Foundation
Primary: Cardio Full Body
Movement: Compound
Tags: Animal Movement Explosive
Type: Functional Fitness (Obstacle & Hybrid) Primal Movments (Animal Flow-QMT Specifics)
Equipment: Body Weight
Sports: Basketball Volleyball
Target muscles
The quadriceps and gluteus maximus drive the explosive forward step. The hip flexors of the stepping leg work hard. The shoulders, trunk, and chest hold the plank position. The cardiovascular cost is high.
How to perform
Setup
Begin in a high plank position with hands directly under the shoulders.
Execution
Drive one foot forward explosively, landing it beside the corresponding hand in a low lunge position. The opposite leg stays extended back. Then jump to switch sides — the front foot returns to plank position while the other foot drives forward to land beside its corresponding hand. Continuous alternating.
Common mistakes
- Hips piking up between switches.
- Stepping the foot short of the hand.
- Sloppy landings.
- Going too fast.
- Doing them with cold hips.
Progressions and regressions
Regress to the static spider-lunge stretch (no jumping switch). To progress, work for time, add a push-up at each landing, or chain with mountain climbers.
Programming notes
High-intensity conditioning. 30 seconds on / 30 seconds off for 4-8 rounds, twice a week.
