Legs 3 exercise 2 |Jump split squat
Download the workout
Start with legs in a lunge position and jump up switch legs and land.
Make sure that an upright posture is maintained and that your feet are pointing forward.
Perform each set for 45 seconds with a 15 second rest in between (45/15). Repeat 3 times.
Make it advanced
Increase each rep to 60/15 and then 90/15 all for 3 rounds.
A difficult exercise but excellent for
improved strength, gradually
increase weight and stride/lunge
Next: Bench single leg squats
Previous: Lung walk
Blackmores has created this series of strength training exercises for runners in partnership with elite runner Vlad Shatrov. With over 10 years’ experience training runners together with competing at the highest levels in distance running, he knows what it means to be a runner.
Vlad is also the founder of Runlab, a leading provider of group interval training sessions, group functional strength classes and personalised running analysis and programming. He has trained runners of all abilities, so whatever your distance he can help you with you run your best race yet.