Freehand Jump Squat

Sentadilla con Salto

intermediatebody onlySquatcompound

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

quadricepscalvesgluteshamstrings

Cross your arms over your chest.
With your head up and your back straight, position your feet at shoulder width.
Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
When you touch the floor again, immediately squat down and jump again.
Repeat for the recommended amount of repetitions.

Cruza los brazos sobre el pecho.
Con la cabeza arriba y la espalda recta, coloca los pies al ancho de hombros.
Manteniendo la espalda recta y el pecho arriba, baja en sentadilla inhalando hasta que los muslos estén paralelos o por debajo.
Empujando con la bola del pie, salta lo más alto posible usando los muslos como resortes. Exhala al saltar.
Al tocar el suelo, baja inmediatamente en sentadilla y salta de nuevo.
Repite las repeticiones recomendadas.