Squat Workout- Jumps and Prison Squats

3 Feb

Before doing any squat movement, I like to warm up my hips. Here is a quick description of my warm up and work out today, all based in squat variations.

Warm-Up:
3 cycles of:
15 slow body weight squats, down to parallel (quads are parallel to the ground, butt as deep as you can)
10-12 leg swings with each leg

dynamicstretch leg-swing

Workout:
Jump Squats and Prison Squats Pyramid

Jump Squats:
-Stand with feet shoulder-width apart
-Stick your butt out and start your squat
-Jump up, as explosively as you can
-When you land, land on the balls of your feet and roll back onto your heels, lifting your toes, continue to lower your body into squat form
-Keep squats at parallel; jump up again
-Repeat

Prison Squats:
-Hold hands behind your head; fingers touching or hands clasped
-Squat, keeping body erect and elbows back (retracted scapulas)

prison squat

Pyramid:
10 Jump Squats
10 Prison Squats
rest 15 seconds

8 Jump Squats
8 Prison Squats
rest 10 seconds

6 Jump Squats
6 Prison Squats
rest 5 seconds

8 Jump Squats
8 Prison Squats
rest 10 seconds

10 Jump Squats
10 Prison Squats

2 Responses to “Squat Workout- Jumps and Prison Squats”

  1. Erin February 3, 2013 at 2:37 pm #

    That was awesome! Just added that into my WOD. Keep those workouts coming, thank you!

    • keirstenalana February 3, 2013 at 5:03 pm #

      Glad you liked it!

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