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

Categories: Cardio

1 Comment

brazilian mouth Asya Türk · September 5, 2022 at 2:45 pm

Ender Saraç mumiyonun ne olduğunu anlattı. Mumiyonun nerelerde ve nasıl çıktığını anlatan Saraç, faydalarını saymakla
bitiremedi.

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