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A split jump (also known as lunge jump, jumping lunge, plyometric lunge or simply plyo lunge. Not to be confused with the split jump used by dancers, gymnasts and figure skaters) is a form of exercise which focuses on the upper leg muscles, especially the quadriceps: assume an upright squatting position with one foot forward and the other back
Jump lunges. Begin this exercise in a lunge position. As you prepare to jump, sink down deeper into the lunge. Engage your core muscles, leaning slightly forward. Explode upwards. Quickly exchange ...
As a variation, plyometric lunges (also known as split squat jumps) can be performed by jumping explosively between lunge positions. With resistance training it's not recommended to do forward lunges in place, this is due to the shear force it can place on the rear knee once the front leg no longer provides support.
Alternating Split Squat Jumps (Sets: 3, Reps: 5 reps per leg) jump lunges illustration. Start in a split stance. Squat down, and explode into the air, switching legs, and landing in the opposite ...
Squat jump (jumping squat, jump squat): combination of jump (not to be confused with tuck jump) and squat. Squat down then jump off the ground as high as possible, with extended and vertical legs. [16] Tuck jump (tucked jump, tucked knee jump): with feet shoulder width apart, jump, tuck the legs in, extend them, and land. [16]
Jumping Jacks: 30 seconds. High Knees: 20 seconds ... Split Squats: 8 reps per leg. ... Lower into a lunge, keeping your torso upright. Push back up and switch legs. 3. Shoulder Taps
Lunges: 3 sets of 12 reps per leg. Deadlifts: 3 sets of 12 reps ... Jumping Jacks: 1 minute. Pushups: 15 reps. Bodyweight Squats: 20 reps ... Bulgarian Split Squats: 4 sets of 12 reps per leg.
A split leap or split jump is a sequence of body movements in which a person assumes a split position after leaping or jumping from the floor, respectively, while still in the air. Split leaps and split jumps are both found in various genres of dance including acro , ballet and jazz dance , and in gymnastics .