Frogger

AnimalBW

A rocking deep-squat drill where hands are planted between the feet and the hips rock back toward the heels then forward over the hands, opening the hips and loading the shoulders. A key hip-opener in the Animal Flow warm-up sequence.

Demo: Animal Flow

Sets

Reps

8-12 rocks

Rest

30s

Contraindications

Avoid with acute knee pain in deep flexion.

Setup

Deep squat, hands flat on the floor between the feet, elbows can be inside the knees.

Execution

1Rock the hips back toward the heels, keeping heels down if possible
2Rock forward, shifting weight onto the hands, hips traveling over the hands
3Let the shoulders load as the hips move forward, keeping arms straight or slightly bent
4Control the tempo — this is a rock, not a bounce
5Repeat rocking back and forward for reps

Key cues

Rock, don't bounce
Chest stays lifted throughout
Let the hips travel, not just bend the elbows
Keep heels down as long as mobility allows

Common faults

Heels popping up immediately instead of working for depth
Rounding the back to compensate for tight hips
Bouncing aggressively instead of controlled rocking
Not shifting weight far enough forward onto the hands

Tweaks

Hold at end range for 2-3 seconds each direction
Add ankle mobility drills between reps
Progress into Frogger hops for a plyometric variant

Progressions

Ape Frog Jumps (In Place)

Muscles

Primary: Hip Adductors, Quadriceps, Ankles

Secondary: Shoulders, Core

Notes

Frequently used as a warm-up drill before deeper Animal Flow sessions to open hips and ankles.

Sources

Attribution: Mike Fitch / Animal Flow