Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

VertiMax Resisted Split Jump

AdvancedCardioTier T4

You wear a waist harness on a jump platform with two elastic cords. You jump to switch your legs between two split positions, landing softly each time.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Start and return at the feet-together stance.
  1. A woman standing on a jump-training platform, feet together at shoulder-width, wearing a waist harness clipped to two tensioned resistance cords.

    Step 1 of 3

    Stand on the platform with your feet aligned side by side at shoulder-width, strapped into the waist harness with both resistance cords tensioned.

  2. The same woman, now landed on the platform in a front-back split stance, left leg forward, right leg back, the harness cords stretched taut.

    Step 2 of 3

    Jump and extend your left leg forward and your right leg rearward during the rise, touching down in that split position.

  3. A woman standing on a jump-training platform, feet together at shoulder-width, wearing a waist harness clipped to two tensioned resistance cords.

    Step 3 of 3

    Stand on the platform with your feet aligned side by side at shoulder-width, strapped into the waist harness with both resistance cords tensioned.

Safety Information

Keep both resistance cords clipped to the waist harness throughout every jump -- a cord that slips loose while airborne removes your resistance and balance support suddenly. If you have a hip, knee, ankle, or low-back condition, ask a physical therapist or physician before attempting this exercise, because it repeatedly jumps and lands under elastic-cord resistance while splitting the legs fore-and-aft. Land on the balls of the feet and sink down, letting the knees bend to absorb the shock at every touchdown, and stop if you feel a pinch, sharp pain, or loss of balance at any point in the jump. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.