SHIFT Fit
Frog pump
Frog pump: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Lie with soles together and knees apart.
- Lift hips through a comfortable short range. Avoid forcing knees towards the floor. Lower your hips to the floor under control, keeping the soles of your feet together.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Avoid forcing knees towards the floor. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- mat
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 2 sets × 5 reps; 75s rest between sets. | mat |
| intermediate | 2 sets × 8 reps; 75s rest between sets. | mat |
| intermediate | 3 sets × 8 reps; 90s rest between sets. | mat |
| intermediate | 2 sets × 12 reps; 90s rest between sets. | mat |
| intermediate | 2 sets × 6 reps; 90s rest between sets. | mat |
| intermediate | 1 set × 8 reps. | mat |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Pushing the ribs up; arching the lower back at the top; letting knees collapse inward. Exercise check: Avoid forcing knees towards the floor.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.