Inchworm

The Inchworm is an excellent drill for warming the posterior chain, activating the core, and preparing the shoulders. It is especially helpful before push-ups, planks, burpees, and upper-body strength work.

How to Perform

1. Stand tall and hinge forward from the hips.
2. Place the hands on the floor.
3. Walk the hands forward until you reach a strong plank position.
4. Pause briefly in plank and keep the trunk braced.
5. Then walk the feet back toward the hands in small steps and stand up again.

Coaching Tips

• Keep the spine neutral and the core active throughout the movement.
• If your hamstrings are tight, allow a slight knee bend.
• In the plank, keep the hips neither too high nor too low.

Programming Use

Great for opening the hamstrings, preparing the shoulders, and waking up the core before the main training block.