Stretch jump with momentum from supine position ► reverse burpee

Individual work

From a shoulder-width stance, move into a squat position (arms pointing diagonally downwards in front) and then drop into a supine position. The outstretched arms are extended overhead (along the floor) and the bent legs are stretched out so that they are pointing towards the sky (upwards). The arms are then brought back in front of the body in a flowing movement so that the momentum can be utilised to return to the standing position. Once in the standing position, immediately perform a stretch jump into the air, landing in the starting position to begin the exercise again.

Attention:
Knee of the training leg should remain as centred as possible over the foot.

Lighten:
Arms support the movement more clearly (more momentum); lower height during the stretch jump (or just straighten the upper body).

Harden:
Additional weight.

2-4 weight cuffs ► Make the exercise more difficult (additional weight)