Plus how to add them safely to your routine.
Start with your feet wider than hip-width and do a squat by sending your hips back, bending both knees, and bringing your palms together in front of your chest. Keep your core engaged and push through your glutes to stand.
Bend both knees to create 90-degree angles with your legs. Your chest should be upright and your torso should be slightly forward so that your back is flat and not arched or rounded forward. Your left quad should be parallel to the floor and your left knee should be above your right foot. Your butt and core should be engaged. This is the split squat position.
Push through your left foot to jump up as high as possible, driving your right knee toward your chest.Complete all your reps on one side. Then switch sides and repeat. Land with your feet hip-width apart, with soft knees, and then immediately sink back down into the squat. Another plyometric version of the squat, this exercise challenges your quads and glutes while you build explosiveness.Stand with your feet hip-width apart. Lift your right leg and jump to the right. Let your left leg straighten and follow.
Lower your body to the floor, lift your palms up for a second, then place them back on the ground and push yourself back up to high plank.Land lightly on your feet for 1 rep. Immediately drop down into your next rep.
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