The Jump Lunge To Isometric Hold is an athletic plyometric exercise that targets the quads, glutes, hamstrings, and calves. It also improves balance, coordination, power, and explosiveness. To get started:
1. While standing, take one step back with one leg.
2. As you make the descent into the lunge, your front thigh should be parallel to the ground with your back knee at a 90 degree angle hovering just above the floor.
3. Ensure your upper body is upright and perpendicular to the ground throughout the movement without allowing your front knee to go past your toes in the lunge position.
4. Now explode up into a jump by pressing both of your feet through the ground, bringing your back foot forward and your forward foot back, and driving your arms as if you’re sprinting.
5. Cushion your joints by landing softly back into the lunge position.
6. Before completing another jump lunge, isometrically hold the bottom of the lunge for 2-3 seconds, then complete another jump lunge.
7. Continue alternating sides.
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