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WORKOUT INSTRUCTIONS
Lateral Jumps:
With the trampoline raised at an angle, stand with the right side of
your body closest to the trampoline. Begin by balancing on your left
foot in a jump position. Once you have established good balance,
jump laterally so your right foot hits the middle of the trampoline
rebounding you back to your original position. Focus on a soft landing
while absorbing all your weight on your left leg. If you feel comfortable,
repeat this without stopping. Turn the opposite direction to complete a
set on the other leg.
Medicine Ball Chest Pass:
With the trampoline raised at an angle, stand with your shoulders
square to the trampoline. Hold the medicine ball at chest height and
lower your body into a semi-squat/jumping position. Pass the ball off
the trampoline so it rebounds back to your chest. Focus on keeping
your abs engaged and a solid base throughout the set. Modification:
Between each pass, lower into a full squat. Always throw and catch the
ball at the top of your squat, then lower. Another option is to balance
on one leg as you pass. Both of these modifications will increase the
difficulty level.
Squat, Twist and Throw:
With the trampoline raised at an angle, stand with the left side of
your body closest to the trampoline. Start by holding the medicine
ball at your chest with your feet slightly wider than shoulder width.
Lower your body down and to the right so you are able to touch the
medicine ball to the floor just outside your foot. As you stand, twist
your shoulders toward the trampoline and throw the ball pushing
with your right hand. As you are twisting your shoulders to throw the
ball allow your right heel to come up off the floor. This will allow for
better range of motion as you twist. Catch the ball with both hands
and let the medicine ball’s momentum carry you back down. Turn the
opposite direction to complete a set in the other direction.
Jump, Jump Squat:
Place the trampoline in the flat position and stand in the middle of
the trampoline with your feet shoulder width apart, jump two times at
medium height. On your second jump landing, drop down into a full
squat. The trampoline will make the squat landing more challenging
so make sure to keep your core, glutes, quadriceps, and hamstrings
engaged. Once you have completed the squat, repeat with two jumps
and another squat.
Summary of Contents for 35-1681A
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