25 @ Home: 5 warm ups (jax, arm circles, yoga lunge/twist, inchworms, knee hugs/quad stretch), 5 upper (pushups: wide/narrow, bench dips, plank shoulder taps, dive bomb pushups), 5 lower (prisoner squats, squat jumps, forward lunge, lateral lunge, bulgarian split squat), 5 core (leg lifts, flutter kix, scissor shears, Russian twist, plank), 5 stretches (toe touch, butterfly, seated knee hug w/cross, 90/90 w/lat bend, finger locked side bends for obliques, tris, shoulders)

25 @ Home: 5 warm ups (jax, arm circles, yoga lunge/twist, inchworms, knee hugs/quad stretch), 5 upper (pushups: wide/narrow, bench dips, plank shoulder taps, dive bomb pushups), 5 lower (prisoner squats, squat jumps, forward lunge, lateral lunge, bulgarian split squat), 5 core (leg lifts, flutter kix, scissor shears, Russian twist, plank), 5 stretches (toe touch, butterfly, seated knee hug w/cross, 90/90 w/lat bend, finger locked side bends for obliques, tris, shoulders)

Split Squat Jump Drill: This drill is great for developing the hips to improve jump height with the extended lunge start position. This drill is also great for working on knee and hip stability with the catch portion of the drill, and the 3 second static hold at the bottom.

Split Squat Jump Drill: This drill is great for developing the hips to improve jump height with the extended lunge start position. This drill is also great for working on knee and hip stability with the catch portion of the drill, and the 3 second static hold at the bottom.

Split Squat Jump Drill: This drill is great for developing the hips to improve jump height with the extended lunge start position. This drill is also great for working on knee and hip stability with the catch portion of the drill, and the 3 second static hold at the bottom.

Split Squat Jump Drill: This drill is great for developing the hips to improve jump height with the extended lunge start position. This drill is also great for working on knee and hip stability with the catch portion of the drill, and the 3 second static hold at the bottom.

Lunges split jump training... Hop Step Jump!

Lunges split jump training... Hop Step Jump!

Lunges split jump training... Hop Step Jump!

Lunges split jump training... Hop Step Jump!

Split Jumps- Stand with your feet in a staggered stance, left foot in front of your right, two or three feet apart. Lower your body into a split squat (a). Quickly jump up and scissor-kick your legs so that you land with your right leg forward (b). As soon as your feet land, lower your body into a split squat (c). That's 1 rep.

Split Jumps

Split Jumps- Stand with your feet in a staggered stance, left foot in front of your right, two or three feet apart. Lower your body into a split squat (a). Quickly jump up and scissor-kick your legs so that you land with your right leg forward (b). As soon as your feet land, lower your body into a split squat (c). That's 1 rep.

10 week workout plan by guadalupe

10 week workout plan by guadalupe

Lunge Jumps - BCD

Lunge Jumps

Lunge Jumps - BCD

How to Do a Lunge Split Jump : Gym Slim

How to Do a Lunge Split Jump : Gym Slim

One-Minute Bikini-Booty Challenge: Split Lunge Jumps - YouTube

One-Minute Bikini-Booty Challenge: Split Lunge Jumps - YouTube

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