Info

Keep your abdominals tight and maintain tension throughout your body as you approach the ground... keeping the non-working leg as straight and in front of you as possible.

When you reach the bottom position, hold and explode back up to the starting position. In the beginning it might be necessary to use the wall or a chair as support.

Another way to build up to the AL #4 One Leg Squat is to squat to a surface, like a chair. When you have mastered the AL #4 One Leg Squat to a chair, look for something closer to the ground, like a stool or a step, to squat on.

Slowly progress to the full Al #4 One Leg Squat with no assistance.

Stand with feet shoulder-width apart and arms at your sides.

Sit back into the squat position with thighs parallel to the ground and knees behind your toes and bring your arms slightly back.

Explode upwards while throwing your arms upward and jump up as high as possible.

Land under control with your hips back and knees over top of your toes.

Repeat.

Stand with feet shoulder-width apart and arms at your sides.

Slightly bend your knees and bring your arms back.

Explode up as high as possible while bringing your knees to your chest at the top of the jump.

Use your arms for balance.

Try to land as softly as possible and repeat.

Stand with feet shoulder-width apart and arms at your sides.

Sit back into the squat position with thighs parallel to the ground and knees behind your toes.

Explode upwards, bringing your arms and legs out to the sides.

Bring feet back together and lower arms to land.

Lower back into the squat position and repeat.

Stand with feet shoulder-width apart and arms at your sides. Keep body upright and head in line with your spine.

Step forward with your right foot into a lunge position... Your right thigh should be parallel to the ground and your knee should not extend over your foot.

Your left leg will be extended behind you with your knee slightly bent and your heel raised.

Explode off your right foot as you jump and bring your left foot into the forward position.

Make sure you land in the correct lunge position.

Continue in an alternating fashion.

0 0

Post a comment