Squat and jump onto an object alternately ► squat jump

Individual work

Sit on an object lying on the floor (e.g. tyre - both legs inside or one leg inside and one leg outside the tyre), jump off with both legs to stand on the object, jump back to the starting position in the seat.

Attention:
Upright upper body, do not put all your weight down, keep your knees behind the tips of your feet.

Lighten:
Jump straight up from the seat without landing on the object in between (sit with both legs outside the tyre); lower your buttocks less (do not touch the object); lower cadence.

Harden:
Jump up after standing on the object with a direct landing on the seat; additional weight (on the shoulders); higher cadence.

1 tyre (10DM)

1 weight vest/sandbag/fighting rucksack ► to make the exercise more difficult (additional weight)