Split Row Twist Jump

Starting Position:

• Stand tall with your feet shoulder-width apart.

• Bend your knees slightly and engage your core.

• Place your hands in front of you, clasping them together or holding a light weight if available.

Jumping into Position:

• Prepare to jump by lowering your body into a quarter squat.

• Jump explosively off the ground. As you jump, split your legs to land in a lunge position, with one foot forward and the other foot back.

Torso Twist:

• While in the air during the jump, twist your torso to one side (right or left).

• Keep your arms positioned to help with the twist, moving them in the direction of the twist.

Landing:

• Land softly in the lunge position, ensuring your front knee is aligned over your ankle. Your back knee should be bent towards the ground without touching it.

• Absorb the impact by bending your knees slightly as you land.

Row Movement:

• From the lunge position, pull your hands towards your torso as if you're rowing. Squeeze your shoulder blades together.

• Hold this position for a moment.

Returning to Start:

• Push off with your front foot and jump back to the starting position, bringing your feet together.

• Prepare to jump again, this time twisting to the opposite side.

Repetitions:

• Repeat the jump and twist for a set number of repetitions (e.g., 10-15 per side) or for a specific time (e.g., 30 seconds).

• Maintain control throughout the movement and focus on landing softly to prevent injury.

Tips:

• Keep your core engaged throughout the exercise to maintain balance and stability.

• Try to keep your movements smooth and controlled, especially during the landing.

• Start slowly to master the technique before increasing speed and intensity.