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How to do split jumps.
Floor jumps and explode up. Plyo reverse step or lunge with jump. 1 stand tall with your feet hip distance apart. As you stand up explode up and jump as high as you can bringing your arms overhead. Renegade rows start in high plank each hand holding on to a dumbbell that is resting on the floor.
Push your hips back and drop your butt down into a squat as you touch the floor with the med ball b. Reach the arms overhead as the feet leave the floor. Land softly back on your heels feet hip width apart and knees bent d. Begin on top of the step facing the edge.
Hands are in front of the chest hand on fist. Step off the edge with one foot. Pull the elbows back and use the arms to explosively burst or jump up. Explode off your feet to jump straight up pushing the ball up toward the ceiling.
Land on the ground with both feet and immediately explode up into a vertical jump. Take a large step forward with one foot and lower your body toward the floor. At the top tap your feet together c. Both legs should be bent at a 90 degree angle at the bottom of the lunge.
Stand tall with the feet shoulder distance apart. 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. Depth jumps are extremely intense so start out using a small step then build up to a higher surface. Land softly lower the body and repeat the jumping motion.
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