Target Muscles
Quadriceps, glutes, hamstrings and calves.
Proper Execution
Jump and bring your knees to your chest as close as you can while taping knees with your hands.
Exercise Progression (repetitions)
- Difficulty Level 1:
Day 1: 20/ Day2:20/ Day3:25/ Day4:Rest/ Day5:25/ Day6:30/ Day7:35/ Day8:Rest/ Day9:35/ Day10:40/ Day11:45/ Day12:Rest/ Day13:45/ Day14:50/ Day15:55/ Day16:Rest/ Day17:55/ Day18:60/ Day19:65/ Day20:Rest/ Day21:65/ Day22:70/ Day23:75/ Day24:Rest/ Day25:75/ Day26:80/ Day27:85/ Day28: Rest/ Day29: 85/ Day30: 90
- Difficulty Level 2:
Day 1: 50/ Day2:50/ Day3:55/ Day4:Rest/ Day5:55/ Day6:60/ Day7:65/ Day8:Rest/ Day9:65/ Day10:70/ Day11:75/ Day12:Rest/ Day13:75/ Day14:80/ Day15:85/ Day16:Rest/ Day17:85/ Day18:90/ Day19:95/ Day20:Rest/ Day21:95/ Day22:100/ Day23:105/ Day24:Rest/ Day25:105/ Day26:110/ Day27:115/ Day28: Rest/ Day29: 115/ Day30: 120
- Difficulty Level 3:
Day 1: 80/ Day2:80/ Day3:85/ Day4:Rest/ Day5:85/ Day6:90/ Day7:95/ Day8:Rest/ Day9:95/ Day10:100/ Day11:105/ Day12:Rest/ Day13:105/ Day14:110/ Day15:115/ Day16:Rest/ Day17:115/ Day18:120/ Day19:125/ Day20:Rest/ Day21:125/ Day22:130/ Day23:135/ Day24:Rest/ Day25:135/ Day26:140/ Day27:145/ Day28: Rest/ Day29: 145/ Day30: 150
Exercise Regressions
Regress to Tuck Jump
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