1. Starting Position:
- Stand tall with your feet shoulder-width apart.
- Bend your knees slightly and engage your core.
- Place your hands in front of you, clasping them together or holding a light weight if available.
2. Jumping into Position:
- Prepare to jump by lowering your body into a quarter squat.
- Jump explosively off the ground. As you jump, split your legs to land in a lunge position, with one foot forward and the other foot back.
3. Torso Twist:
- While in the air during the jump, twist your torso to one side (right or left).
- Keep your arms positioned to help with the twist, moving them in the direction of the twist.
4. Landing:
- Land softly in the lunge position, ensuring your front knee is aligned over your ankle. Your back knee should be bent towards the ground without touching it.
- Absorb the impact by bending your knees slightly as you land.
5. Row Movement:
- From the lunge position, pull your hands towards your torso as if you're rowing. Squeeze your shoulder blades together.
- Hold this position for a moment.
6. Returning to Start:
- Push off with your front foot and jump back to the starting position, bringing your feet together.
- Prepare to jump again, this time twisting to the opposite side.
7. Repetitions:
- Repeat the jump and twist for a set number of repetitions (e.g., 10-15 per side) or for a specific time (e.g., 30 seconds).
- Maintain control throughout the movement and focus on landing softly to prevent injury.
8. Tips:
- Keep your core engaged throughout the exercise to maintain balance and stability.
- Try to keep your movements smooth and controlled, especially during the landing.
- Start slowly to master the technique before increasing speed and intensity.
