Jump Variation | BridgeAthletic

This weeks #BridgeFit variation brought to you by BridgeAthletic in collaboration with EXOS is Jumps. Every Thursday we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus. 

Variation 1: Broad Jump

Cue 1: Stand, feet hip width. Back flat, chest up.

Cue 2: Slight bend in knees, hinge at hips, arms start overhead and come back as hip hinge begins.

Cue 3: Extend through ankles, knees, hips. Use arms to drive body forward.

Cue 4: Absorb weight with slight bend in knees.

Variation 2: Box Jump

Cue 1: Standing at comfortable distance behind box. Feet hip width. Chest up, back flat.

Cue 2: Drop quickly into quarter squat. Arms start overhead and drop back as quarter squat begins, weight should be at ball of foot.

Cue 3: Land with both feet entirely on box. Step down to starting position. Repeat for prescribed reps. 

Variation 3: Depth Jump

Cue 1: Standing on box. Chest up, back flat, slight bend in knees.

Cue 2: Step off box. Body weight suspended in mid-air. Chest up, back, flat.

Cue 3: Land with weight evenly distributed on both feet, into quarter squat. Back flat, chest up. Arms swing back upon landing

Cue 4: Immediately extend hips, swing arms, drive through feet to lift body. Lift knees to mid-section.

Cue 5: Land on floor in quarter squat position. Step back onto box. Repeat for prescribed reps.

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