{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Plank Tuck",
      "kind": "common"
    },
    {
      "text": "Plank Hop",
      "kind": "common"
    },
    {
      "text": "Plank In-and-Out",
      "kind": "common"
    },
    {
      "text": "Dynamic Planche",
      "kind": "misspelling"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "iliopsoas",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-femoris",
        "role": "synergist"
      },
      {
        "muscle": "obliques",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "pectoralis-major",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "protraction",
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "conditioning",
      "plyometric"
    ],
    "movement_patterns": [
      "anti-extension",
      "jump"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1286"
  },
  "id": "oec:plank-tuck-jump",
  "instructions": {
    "setup": [
      "Assume a high plank position on the floor with your hands directly under your shoulders.",
      "Extend your legs straight back with your feet hip-width apart, establishing a rigid straight line from head to heels."
    ],
    "steps": [
      "Brace your core and jump both feet forward simultaneously, bending your knees to tuck them toward your chest.",
      "Land lightly on the balls of your feet under your hips.",
      "Immediately push off the ground to jump both feet back to the starting plank position.",
      "Re-establish a neutral spine and core tension momentarily before initiating the next repetition."
    ],
    "breathing": "Exhale forcefully as you tuck your knees toward your chest, and inhale as you jump your feet back into the plank.",
    "cues": [
      "Push the floor away through your shoulders.",
      "Stay light on your toes.",
      "Don't let your hips sag on the return."
    ],
    "common_faults": [
      {
        "fault": "Allowing the hips to drop and hyperextending the lower back when kicking out.",
        "correction": "Squeeze the glutes and brace the abdominals to catch yourself in a solid neutral plank."
      },
      {
        "fault": "Shifting shoulders backward behind the wrists during the jump.",
        "correction": "Keep your shoulders stacked directly over or slightly ahead of your hands throughout the movement."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the floor surface is non-slip to prevent your hands or feet from sliding during the impact."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Plank Tuck Jump",
  "previous_ids": [
    "oec:dynamic-planche"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Dynamic Planche",
        "url": "https://wger.de/en/exercise/1286/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "painDpice"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:high-plank"
    },
    {
      "type": "progression-of",
      "target": "oec:mountain-climber"
    },
    {
      "type": "variation-of",
      "target": "oec:plank-jack"
    }
  ],
  "setup": {
    "position": "prone",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A dynamic bodyweight exercise where you jump both feet forward toward the chest from a high plank and immediately rebound back."
}