Exercise

Broad Jump To Vertical

Quadriceps Bodyweight bodyweight reps

Also works: Glutes, Hamstrings, Calves, Abs

How to do it

Stand with feet hip‑to‑shoulder width, toes slightly out, core braced, eyes forward.
Hinge and descend to a quarter–half squat with heels down and neutral spine, arms sweeping back.
Explosively swing the arms forward and triple‑extend hips, knees, and ankles to broad jump ahead.
Land softly on mid‑to‑forefoot then heels, feet under hips, knees tracking over toes, hips back.
Quickly absorb and rebound: swing the arms and drive straight up into a vertical jump.
Reach tall while keeping the torso upright and core tight.
Land softly again with knees and hips slightly bent; stabilize.
Reset spacing and repeat only while maintaining knee alignment and controlled landings.

In FYL you log the Broad Jump To Vertical as bodyweight reps — every set counts toward your volume, PRs and XP.