Bounce to Lunge

Instructions

Stand tall with your feet about hip-width apart.
Keep a soft bend in your knees.
Do two small bounces on both feet in place.
Keep the bounces quick, light, and controlled.
After the second bounce, jump into a lunge.
Bend both knees as you drop into the lunge.
Push out of the lunge and come back to center.
Do two small bounces on both feet again.
After the second bounce, jump into a lunge on the other side.
Continue alternating sides.

Common Compensations

Do not let your knees cave inward.
Do not land stiff-legged.
Do not rush the transition from bounce to lunge.
Do not let your torso collapse forward.
Do not make the lunge so big that you lose balance.

Extra Info

You should feel your quads, glutes, calves, and core working.
You should feel light and quick in the bounces, then stable in the lunge.
You should not feel sharp pain in the knees, hips, or ankles.