Set-Up:
Lie supine with the arms by your sides and feet placed on the jumpboard.
Movement:
Exhale: To Press through the feet to perform a jump. Between jumps, lift the head and shoulders into an abdominal curl and perform two small arm pulses alongside the body.
Inhale: Lower the head and shoulders with control before repeating the sequence.
Main focus:
Core strength and endurance, with an emphasis on abdominal control, upper-body stability during dynamic movement.
Primary Muscles Worked:
Abdominals (rectus abdominis and transverse abdominis): maintain the abdominal curl and stabilise the trunk throughout the movement.
Hip flexors: assist in maintaining lower-body alignment during the curl and jump sequence.
Quadriceps: generate force to press and jump away from the Jumpboard.
Calves (gastrocnemius and soleus): contribute to the jumping and controlled landing.
Deltoids (shoulders): control the arm pulses and support shoulder stability.
Jumpboard required
1.Ball:
Ball Pass Under Knees: Bring the knees towards the chest between each jump and pass the ball underneath both legs before extending back out. Maintain the abdominal curl.
Scissor Pass: Move into a scissor-leg position and pass the ball between the legs as they alternate. Keep the pelvis stable and maintain the abdominal curl.
Ball to Toes: Extend the legs to the ceiling between each jump and reach the ball towards the toes, maintaining the curl through the upper body. Return with control and repeat.
2.Weighted straps:
Option to use weighted straps on the wrists or ankles for added challenge.
1.Wide Legs: Jump with the legs in a wider position, maintaining control through the pelvis and core.
2.Knee Crunch: Lift the head and shoulders and draw both knees towards the chest, creating a deeper abdominal crunch between jumps.
3.Reach to Toes: Add a reach towards the toes between jumps, lifting through the upper body while maintaining legs elongated.
3.Bicycle Crunch: Progress into a full bicycle crunch, alternating the elbow towards the opposite knee while maintaining the jump rhythm.
1. Continue the jumping movement through to the end of the exercise, maintaining consistent rhythm, control, and alignment throughout.
1R.
Regression:
Head & Shoulders Down: Keep the head and shoulders resting on the carriage throughout, removing the abdominal curl while continuing the leg movement.
Progression:
Higher Curl + Tempo: Increase the height of the shoulder lift, then adjust tempo or add layer variations while maintaining control and technique.
Modification:
No Jump: Remove the jump aand press the carriage away, keep the toes connected to the jumpboard, focusing on the abdominal curl and controlled arm pulses.