Stand with feet shoulder width or narrower. Swinging both arms back to each side and squat down by bending knees and hips.
Swing arms forward and jump upward. Immediately kick both legs forward while reaching forward so hands make contact with feet with legs straight. Extend body vertically, land on forefeet, and squat down to absorb impact. Pull arms back to sides and repeat movement sequence for required number of repetitions.
Movement can be performed in successive repetitions as shown or as single rep (see Pike Jump).
- Spine (Thoracic, Lumbar)