dumbbell plyo squat

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Oberschenkel glutes dumbbell quadriceps hamstrings calves

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

Epley-Formel — eine Berechnung aus einem Satz, kein getesteter Max-Wert.

Anleitung

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
  2. Lower your body into a squat position by bending your knees and pushing your hips back.
  3. As you reach the bottom of the squat, explode upward, jumping off the ground.
  4. While in the air, quickly switch the position of your feet, landing with your opposite foot forward.
  5. Immediately lower your body back into a squat position and repeat the jump, switching your feet again.
  6. Continue alternating the position of your feet with each jump for the desired number of repetitions.