Floor Jumps And Explode Up

Renegade rows start in high plank each hand holding on to a dumbbell that is resting on the floor. How to do split jumps. Plyo reverse step or lunge with jump.

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1 stand tall with your feet hip distance apart.

Floor jumps and explode up.

Begin on top of the step facing the edge. Hands are in front of the chest hand on fist. Pull the elbows back and use the arms to explosively burst or jump up. Step off the edge with one foot.

Reach the arms overhead as the feet leave the floor. 2 lower the back knee slightly and jump to switch the feet. Both legs should be bent at a 90 degree angle at the bottom of the lunge. Lower the body into a squat position.

Set up a circuit of 30 to 50 total reps for example 10 overhead throws to a wall 5 reps each side of rotational throws 5 scoop throws and 10 slams into the floor repeated for 3 to 5 rounds. Land on the ground with both feet and immediately explode up into a vertical jump. Explode off your feet to jump straight up pushing the ball up toward the ceiling. Step back up onto the step or box and set yourself before performing the next.

Land softly back on your heels feet hip width apart and knees bent d. Take a large step forward with one foot and lower your body toward the floor. Stand tall with the feet shoulder distance apart. At the top tap your feet together c.

Land softly lower the body and repeat the jumping motion. Depth jumps are extremely intense so start out using a small step then build up to a higher surface. As you stand up explode up and jump as high as you can bringing your arms overhead. Push your hips back and drop your butt down into a squat as you touch the floor with the med ball b.

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