Chair Seated Jack

Sitting Jack on a Chair (Plyometrics)

1. Positioning:
- Sit on the front edge of the chair with your feet flat on the floor, hip-width apart.
- Ensure your back is straight and your shoulders are relaxed down and back.
- Keep your arms bent at about 90 degrees and position them close to your sides.

2. Movement:
- Begin the exercise by sitting up straight and engaging your core muscles.
- As you inhale, raise both arms out to the sides at shoulder height, keeping your elbows slightly bent.
- Simultaneously, jump your legs outward to the sides, so your knees are aligned with your feet, resembling a "jumping jack" motion while seated.
- Pause briefly and focus on keeping your posture stable.

3. Return:
- Exhale and reverse the movement: bring your legs back together while lowering your arms back to your sides.
- Make sure to control your movements to avoid any jerking.

4. Repetition:
- Aim to complete 10-15 repetitions, taking breaks as needed to maintain form and control.
- Focus on smooth, fluid movements rather than speed.

Tips

- Start slowly to get used to the movement and ensure accuracy.
- Use a mirror to check your form if possible, or have someone watch you to provide feedback.
- Modify by reducing the jump distance or choosing to just raise your arms without moving your legs, especially if you're a beginner.