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Power

Jump Squat

Jump Squat

A.

Start out standing tall with hands up. Squat down quickly, throwing hands down at sides at the same time.

B.

As the bottom of the squat, throw hands back up, using momentum to explode of the ground and jump as high as possible.

Squat Press

Squat Press

A.

Grab dumbbells in hand and place above the shoulders with feet barely shoulder width apart. Keeping chest up, lower into a squat.

B.

Rise from squat position, pressing dumbells overhead.

Test Exercise Two

Test Exercise Two

A.

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Lateral Jumps

Lateral Jumps

A.

Stand next to a cone or another object that you can jump over.

B.

Jump sideways to the opposite side of the cone.

C.

Upon landing, immediately jump to the other side. Try to make the jumps as quickly as possible.

Split Jump

Split Jump

A.

Stand with feet hip-width apart and arms by sides. Jump as high as you can, driving left knee and right arm forward and up, right heel toward your butt, and left arm back. Land in start position. That’s 1 rep. Continue for 30 seconds. Switch sides; repeat.

Mistakes and Tips:

Make it easier by doing alternate forward lunges instead of jumps.

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