Body Throw

1. Begin in a standing position with your feet shoulder-width apart, arms at your sides.

2. Start by quickly lowering your body into a squat position while swinging your arms backward.

3. Explosively jump up and forward (as if to throw your body in front of you) while extending your arms overhead. Ensure your body is fully extended in the air during the peak of the jump.

4. Land softly on the balls of your feet, absorbing the impact by returning to the squat position to help prevent injury.

5. Immediately transition into the next repetition by using the momentum from landing to power your next jump forward.

6. Continue to repeat the exercise for the desired number of repetitions or sets, maintaining a rhythm and avoiding resting between jumps to maintain intensity.

Safety notes: Make sure to perform a proper warm-up before engaging in this high-intensity exercise to avoid injury. Land softly to protect your joints and maintain control throughout the movement. This exercise can be quite demanding, so ensure that you have a solid foundation of strength and fitness before attempting it.

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