Run and Semi Squat Jump
Equipment
Start running at a comfortable pace, ensuring that you maintain a straight posture and swing your arms in rhythm with your stride.
After about 5-10 minutes of running, slow down and stop, then position yourself for the semi squat jump by slightly bending your knees and keeping your hips back as if you're sitting on an invisible chair.
Then, explosively jump up, extending your legs and swinging your arms upwards to gain momentum, land softly and immediately transition into the next jump.
Repeat the semi squat jumps for about 30 seconds to a minute, then resume running and repeat the sequence for the duration of your workout.
Pro Tip
Correct Form: One common mistake to avoid is using incorrect form. When performing the semi squat jump, make sure your back is straight and your knees do not go past your toes when you squat. This helps to prevent undue strain on your knees. During the run, maintain a steady pace and avoid overstriding which can lead to injury. Gradual Progression: Start with a manageable number of repetitions and gradually increase as your strength and endurance improve. Trying to do too much too soon can lead to overuse injuries. Soft Landing: When landing from the squat jump, aim to land softly and quietly by bending your knees. This reduces the impact on your