Areas Worked:  Stomach (core) & Shoulders

Set Up: Begin kneeling behind a stability ball. Roll out over the ball, walking out with your hands until your shins and shoe laces are on the ball

Execution: Bring your knees in under your body until they’re directly below your hips. Pause, then straighten your legs out the back again until your body is back in a straight line from head to toe

prone jackknife

Coaching Points:

  1. Keep your shoulders directly above hands
  2. Keep your body still. The only thing that’s moving is your legs
  3. Keep your stomach tight
  4. Keep your back straight – don’t let it sag down between reps

Repeat how many times (sets and reps):

  • Begin with 10 repetitions and build up to 20 over a couple of workouts.
  • Once you’ve built up to one set of twenty add a second set for a total of 2 sets of 20 reps
  • Take 30 seconds rest between sets

Sample Progressions:

Once you’ve mastered 2 sets of 20 controlled reps try one of the following:

  1. Roll further out so its just your toes on the ball
  2. Bring one leg in at a time – alternating each rep
  3. Add a push up in between reps (knees in, knees out, push up, repeat)


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