forward jump

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Oberschenkel quads body weight calves hamstrings glutes

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.
  2. Bend your knees and lower your body into a squat position.
  3. Swing your arms back for momentum.
  4. Jump forward explosively, extending your hips, knees, and ankles.
  5. Land softly on the balls of your feet and immediately go into the next jump.
  6. Repeat for the desired number of repetitions.