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Cone Forward/Back Squat Jump

  • Intermediate
  • Full Body

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Setup instructions

1 ) Place 2 cones in a line about a meter or 2 apart.

2) Stand with one cone in between your feet and face the back cone. Keep the chest up, core tight, back flat and have a slight bend in the knees.

Perform instructions

1) Slowly bend your legs and lower yourself into a squat position. Keep the chest up, core tight, back flat and head neutral. Lower your legs until they’re at least parallel to the floor.

2) Pause for a second at the bottom, press into the middle of your feet and jump forward to the other cone. Land on the balls of your feet.

3) Still in a low squat, jump and turn around in the spot so you're looking forward at the other cone.

4) Repeat.

Note: Swing your arms for momentum.

Anatomy