FEEL: You will feel this in the middle of your back, specifically the area that is hinging over the foam roller.
COMPENSATION: Don’t allow your but to come off the floor or your ribs from flaring out this is typically due to compensation from your low back!
FEEL: You should focus on maintaining a rigid/stiff foot/ankle as well as your legs, think of this exercise like you’re bouncing on a pogo stick. You want to keep your legs stiff so that you ‘bounce’ like you’re bouncing on a stiff spring.
COMPENSATION: Do not let your knees excessively bend or your heels touch the ground, stay strong with your quad’s and bounce on the balls of your feet.
FEEL: This should feel like a full body workout that will get your heart rate up. You will feel an upper body workout with the push up whereas a lower body workout with the squat jump.
COMPENSATION: Watch the video for tips and tricks with hand placement and how not to bother your wrists, which can be common for some. All the same rules apply with your regular push up, jump squat, and landing mechanics form.
FEEL: You should feel your lower body and chest muscles working.
COMPENSATION: Press the kettlebell straight out from your chest, not overhead.
FEEL: You should feel your shoulder muscles working.
COMPENSATION: Make sure you press the bar straight up overhead.
FEEL: You should feel your chest and shoulder muscles working.
COMPENSATION: Keep your body flat, don’t arch your back.
FEEL: You should feel your shoulder muscles working.
COMPENSATION: Keep your knees off of the ground. Don’t arch your back, stay as straight as you can.