The in-out sprawl is a full-body movement that combines elements of a plank and a sprawl. It demands an explosive full-body jump from a plank position. It is a challenging move that trains balance, core strength, and many muscle groups, making it work well in a time-efficient bodyweight circuit workout.
Benefits
Builds strength and explosiveness in the lower and upper body
Increases strength and stability in the core and hips
Great for added variety to high-intensity training
