Weekend Workout: The Tuck Jump Circuit

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Weekend Workout

by Devin Sarno, NSCA-CPT

What better way to start your weekend than with a workout! Beginning your day with a workout has the power to influence how the rest of your day goes. If you start your day being healthy, it is more likely that you will keep making healthy decisions all day long. So get a healthy start with this workout! Focusing on hamstrings, calves, glutes, and quads, this workout will really pack a punch and get you fired up for your weekend. These body weight movements are great for helping develop lower body explosive power and developing your stretch reflex while also elevating the heart rate and taxing the cardiovascular system.

The Exercises:

  • Tuck Jumps
  • Box Jumps
  • Push-ups
  • Burpees

The Plan: 

  • Complete a round of 10 reps of each exercise. Repeat for a round of 9 reps, then a round of 8 reps, 7 reps, 6 reps, 5 reps, 4 reps, 3 reps, 2 reps, and finish with a final round of 1 rep of each exercise.


Proper Tuck Jump Form:

  1. Begin with your feet about shoulder width apart
  2. Initiate the movement by swinging both arms back on each side of you and starting to squat by bending at the knees and hips
  3. Swing your arms forward and re-extend at your knees and hips until your feet start to leave the ground
  4. Quickly pull your knees toward your chest while you are in the air
  5. Extend the body vertically to land and go into a partial squat to absorb the impact of the landing

Progression/Regression: High Knees, Squat Jumps. Box Jumps
Tips:

  • Do not go into a full squat prior to jumping, it should be around a quarter squat
  • Utilize the stretch reflex and shoot up as soon as you hit your lowest point
  • Do not land with straight legs

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