Forward Jump Squat

Stand with feet shoulder width apart, weight on the heels.  Bend the knees and lower the upper body until thighs are parallel to the floor.  Do not allow your shins and spine to break parallel causing heels to come off the ground or excessive knees over your toes during the downward movement.  Explode at the bottom position jumping straight forward obtaining the necessary distance required.  Absorb the shock when your feet land on the ground.  Complete the repetition by returning to the squat position.

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