Wide squat and upright stance alternating ► squat jack

Individual work

Stand upright with closed legs (feet together), arms pointing down towards the floor, use a small jump to bring both legs to a wide stance (feet pointing slightly to the side at an angle), at the same time as landing, bend the legs to approximately a 90 degree angle at the knee joint (buttocks at knee height) and bring one arm to the floor in the centre between the legs. Return to the starting position in an upright position with another small hop. For the next exercise (sumo squat), bring the other arm to the floor.

Attenion:
Land and squat with your whole foot on the floor. Keep your back straight at all times.

Lighten:
Do not lower your body too low (greater angle in the knees); smaller jumps (open your legs less).

Harden:
Additional weight (hold in your hands).

1 weight vest/2 dumbbells/weight cuffs/weight balls ► Make the exercise more difficult (additional weight)