Moves/challenge: 10 Perfect Pull-ups + 10 Split Squat Jumps/reverse lunges

challenge: 10 Perfect Pull-ups + 10 Split Squat Jumps/reverse lunges

ID: 362

No video uploaded

Exercise Types:
Lower Step, Upper Pull
Contraindications:
None
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Shoulders stay stacked over hips — no leaning to one side.
  2. 2. Step length determines demand — longer step increases glute load, shorter increases quad.
  3. 3. Control the step length on each rep — inconsistency loads unevenly.

Regression:

Use a split-squat with the rear foot elevated on a low surface to reduce the balance demand.

Progression:

Progress to a walking lunge then a jumping lunge once bilateral mechanics are solid.

Common Problems:

Pushing off the back toe to assist the return — ensure all drive comes from the front heel.