Kneeling Push-Up Jump

Kneeling Push-Up Jump

Positioning:

1. Start Position: Kneel on the floor with your knees hip-width apart. Place your hands flat on the ground in front of you, slightly wider than shoulder-width apart.
2. Body Alignment: Your body should form a straight line from your head to your knees. Keep your core engaged and your back flat.

Movement:

1. Lowering Phase: Bend your elbows to lower your chest toward the ground, keeping your elbows at a 45-degree angle from your body. Go down until your chest is close to the floor.
2. Push-Up Phase: Press through your hands to push your chest back up to the starting position.
3. Jump Phase: Once you're back in the kneeling position, explosively push off the ground with your knees and feet, jumping slightly into the air.

Tips:

- Ensure your hands stay planted firmly on the ground during the movement.
- Keep your movements smooth to avoid straining your shoulders and back.
- Start slowly and focus on form before adding speed or height to your jump.
- If jumping is too challenging, you can simply rise to a standing position without the jump until you build enough strength.

Repetitions:

- Aim for 5-10 repetitions for beginners, and gradually increase as you get stronger.