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Triple Pump Squat Jumps
TRIPLE PUMP SQUAT JUMPS
TRIPLE PUMP SQUAT JUMPS
Description
Perform a squat, then rise into a calf raise.
Lower back down into the squat position, then come up halfway before returning to the squat position again.
Finally, jump up to complete a squat jump.
See Also
Monkey Jumpers
Intermediate
MONKEY JUMPERS
In a half-squat, grab your ankles, then jump up after releasing them.
Lower Body
Glutes
Calves
Squats
Plyometrics
La La Leggy
Intermediate
LA LA LEGGY
A high-rep circuit of squats, lunges, drop lunges, squat jumps, and calf raises, usually 20 reps each with no rest, perfect as a workout finisher.
Routine
Lower Body
Squats
Lunges
Jump
Calves
Plyometrics
Up Straddle Hop
Advanced
UP STRADDLE HOP
One-legged Side Straddle Hops in cadence, 25-30 reps per leg, with arm movements for flair.
Plyometrics
Lower Body
Calves
Twinkle Toes
Intermediate
TWINKLE TOES
Hold a squat with arms extended in front while performing calf raises, inspired by F3 Knoxville's Anchorman.
Lower Body
Squats
Calves
The Butkus
Intermediate
THE BUTKUS
Using a curb as a step, alternate rapid toe taps for one minute, rest for one minute, and repeat for three rounds, aiming to avoid a TKO.
Calves
Bench
Lower Body
Plyometrics
Squat Walking Rockette
Intermediate
SQUAT WALKING ROCKETTE
In a squat, kick left to right hand, squat, then kick right to left hand and repeat.
Lower Body
Squats
Full Body
Plyometrics
Snapshot
Advanced
SNAPSHOT
Grab a sandbag, squat and shot put it forward, then broad jump and lunge. Repeat for 50-100 yards, with burpees for any accidental hits.
Full Body
Lower Body
Squats
Lunges
Plyometrics
Endurance
Coupon
Smurf Jacks
Intermediate
Squat position side straddle hops, done in cadence or OYO.
Lower Body
Squats
Plyometrics
Jump