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exercises

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Sumo Broad Jump

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How to: Sumo Broad Jump

Primary Muscles Used:Upper Legs, Glutes, Gluteals, Quads, Hamstrings

Exercise Families:Squat

Equipment:Step

Trainer:Kelsey Wells

  1. Place a small step on the ground, positioned horizontally in front of you. Plant both feet on the floor further than shoulder-width apart and point both feet slightly outward. Ensure that you are a comfortable distance away from the step. This is your starting position.
  2. Inhale. Swing your arms backward and at the same time, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips.
  3. Exhale. Swing your arms forward and extend your hips and knees to propel your body upwards and forward over the step. Landing in the squat position ensure that you maintain ‘soft’ knees as you land to prevent injury.
  4. Inhale. Exhale. Quickly bend and extend your knees to perform a small jump, while in the air rotate your body 180-degrees to land and face the step. Ensure that you maintain ‘soft’ knees as you land to prevent injury.
  5. Inhale. Exhale. Swing your arms forward and extend your hips and knees to propel your body upwards and forward over the step. Landing in the squat position, ensure that you maintain ‘soft’ knees as you land to prevent injury.
  6. Inhale. Exhale. Quickly bend and extend your knees to perform a small jump, while in the air rotate your body 180-degrees to land and face the step to return to the starting position. Ensure that you maintain ‘soft’ knees as you land to prevent injury. Repeat for the specified number of repetitions.

Alternative Exercises for Step

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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