1
Stand with feet shoulder-width apart, knees slightly bent, arms at sides in neutral posture with core engaged and spine neutral
2
Raise both arms overhead with elbows slightly bent, preparing to perform a dynamic jumping motion while maintaining core tension throughout
3
Lower the body by bending at hips and knees simultaneously while bringing arms down and back, lengthening the abdominal muscles as torso flexes forward
4
Explosively drive through legs to jump vertically while simultaneously raising arms overhead, creating full body extension and contracting abdominals at peak of jump, then return to starting position