Moves/z5 Rows + 3 Split Squat Jumps each leg

z5 Rows + 3 Split Squat Jumps each leg

ID: 457

No video uploaded

Exercise Types:
Lower Squat, Dynamic
Contraindications:
Ankle/Calf Problems
Equipment:
Floor Based, Dumbbell
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Keep chest tall by driving elbows down on a goblet or front squat variation.
  2. 2. Set feet at shoulder-width or wider with toes turned out to your natural angle.
  3. 3. Rebound out of the bottom with hip drive, not by leaning the chest forward.
  4. 4. Establish a stable base before adding any dynamic component.

Regression:

Perform an air squat with a 3-second descent and pause at the bottom before adding any external load.

Progression:

Increase load with barbell, front squat, or add a pause at the bottom to remove elastic rebound.

Common Problems:

Chest collapsing forward at depth — reinforce upright torso cue and reduce load until the position is owned.