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How to Do a Plyo Jack for a Boot Camp Workout

Learn how to do a plyo jack as part of a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.


I'm gonna talk you through how to do a plyo jack. Plyo is just short for plyometrics. And plyometrics are exercises that allow a muscle to produce the most force in the shortest period of time. So plyometrics really imply power. And in a plyometric move, you are focusing on getting what's called a pre-stretch or pre-load so the muscle can fire. Again really forcefully and at a high velocity. So its kinda like thinking of your muscles like a rubber band. You are gonna stretch the muscle and then pow, release the rubber band and produce a lot of force and a lot of momentum. So plyo jack is similar to a jumping jack. We wanna make it more powerful. So that means you are gonna go into a deeper squat before you take off for the jack. Again, creating that stretch in the muscle and then boom, bring it back in together. So bring it all the way down into the squat. You could add the upper body to it if you want. And another version of a plyo jack would be what's called an ex-jump or star jump where you start in a squat, and then explode into the jack. Explode into the jack. Great to get that heart rate up. Great to fire up the legs. Just make sure before you do any plyometric move that you are able to do the base movements, the squat, the jumping jack with good form so that you don't injure yourself as it is high intensity high impact.

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