Hands Knees Position And Leapfrog Jump

Video coming soon...

The Hands Knees position and Leapfrog Jump workout primarily engages the Quads and Calves through bodyweight exercises.

Bodyweight exercises provide a challenging workout without overstressing secondary muscles.

Start in a hands and knees position on the ground, with your hands directly under your shoulders and your knees directly under your hips.
Engage your core muscles by drawing your belly button towards your spine.
From this position, jump both feet forward, landing with your feet flat on the ground and your knees bent.
Quickly jump both feet back to the starting position, returning to the hands and knees position.
Repeat the jump forward and jump back movement for the desired number of repetitions.

Start by positioning your hands and knees on the ground, with your hands directly below your shoulders and your knees below your hips. This is the starting position for the exercise.
Engage your core muscles by drawing your belly button towards your spine. This will help stabilize your body and protect your lower back during the movement.
To engage your quads, focus on pushing through your hands and extending your arms fully. This will help activate the muscles in your upper body and transfer the load to your lower body.
As you prepare to jump, shift your weight onto your hands and toes, keeping your knees slightly bent. This will engage your calves and prepare them for the explosive movement.
When you’re ready to jump, push off with your hands and toes simultaneously, using the strength of your quads and calves to propel yourself forward. Imagine you’re leaping over an imaginary hurdle.
Land softly on your hands and knees, absorbing the impact with your muscles rather than your joints. Keep your core engaged to maintain stability and prevent any excessive strain on your lower back.
Repeat the exercise for the desired number of repetitions, focusing on maintaining proper form and engaging your quads and calves throughout the movement.