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Exercise overview
Training details
QuadricepsGlutesCalves
Equipment
Hurdle
Sets × reps
4 × 6
Rest
1 min 30 sec
How to perform it
Step-by-step instructions
- 01Stand facing the first hurdle with both feet parallel and enough distance for a safe takeoff.
- 02Load the hips and knees briefly while swinging the arms backward.
- 03Jump over the hurdle with both feet, keeping the knees aligned and clearing it without excessive tucking.
- 04Land softly on both feet and absorb the force through the ankles, knees, and hips.
- 05Stabilize or rebound into the next hurdle as programmed, stopping if landing control deteriorates.
Use this exercise in a plan