Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.
What it trains
quadriceps, gluteus maximus
Also: calves, hamstrings, core
Equipment
barbell
Setup
Rack a light bar high on the back and secure the grip.
Feet about shoulder width, weight through the whole foot.
Execution
1.Dip to roughly a quarter-squat depth.
2.Reverse explosively and jump so the feet leave the floor.
3.Land softly on the whole foot, absorbing through the hips and knees.
4.Reset briefly, then repeat.
Breathing
Breathe between reps; brace during each jump and landing.
Form cues
Jump for height, not for depth.
Land quietly — noise means you are absorbing badly.
Keep the bar tight to the back the whole time.
Common mistakes
Using a heavy load and turning it into a slow squat.
Landing with locked knees.
Letting the bar bounce on the traps.
Safety
Keep the load light — the program prescribes a percentage of a rep max for a reason. Land on a forgiving surface and stop the set when landings get sloppy.