A full-body bodyweight exercise combining a squat, a push-up and a vertical jump. This version uses a narrower foot placement and a deeper squat during the floor transition than the other confirmed variation. It combines upper- and lower-body effort with cardiovascular and coordination demands.
Stand with the narrower foot placement demonstrated in this variation.
Bend the hips and knees into the deeper squat and place both hands on the floor.
Jump the feet back into a plank, perform a controlled push-up and return to the plank.
Bring the feet forward into the same narrower stance, then extend the legs into a vertical jump.
Land under control with the knees following the feet before the next repetition.
Keep the trunk controlled during the plank and push-up instead of letting the lower back sag.
Land with the hips and knees able to bend and the knees following the feet.
Use a pace that preserves the demonstrated sequence and a controlled landing.
Choose a clear, non-slip area with enough room for the floor transition and jump.
Losing trunk control or sagging through the lower back in the plank.
Landing on stiff legs or allowing the knees to collapse inward.
Rushing the floor transition and landing instead of controlling each phase.
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