Split Lunge Pulse

1. Begin by standing upright with your feet hip-width apart.

2. Step forward with one foot and assume a staggered stance.

3. Lower your body until both knees are bent at about a 90-degree angle. The back knee should hover just above the ground without touching it. Your front knee should be directly above the ankle and not pushed out over the toes.

4. In this lunge position, instead of returning to a standing position, perform a "pulse" by quickly bouncing up and down a couple of inches for a short period of time.

5. The movement should be rapid and controlled, engaging the muscles in your thighs and glutes.

6. Make sure to keep your core tight and your torso upright throughout the pulse movements.

7. After pulsing for a set duration or number of pulses, push through the heel of your front foot to return to standing.

8. Switch legs and repeat the pulses on the other side.

9. Continue alternating legs for the desired number of repetitions or sets.

Remember to warm up properly before engaging in plyometric activities and adjust the intensity to your fitness level to avoid injury.

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