Split Jack

Calisthenics / Total Body / Cardiovascular / Plyometrics / Warm-Up / Beginner

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How to do the Split Jack:

Muscles Worked

Calves secondary Glutes secondary Groin secondary Hamstrings secondary Hip flexors secondary Shoulders secondary Biceps secondary Quads primary Muscles diagram

Details

The split jack is a calisthenics, total body, cardiovascular, plyometrics, and warm-up exercise that primarily targets the quads and to a lesser degree also targets the calves, glutes, groin, hamstrings, hip flexors, shoulders and biceps ...more

The split jack is a calisthenics, total body, cardiovascular, plyometrics, and warm-up exercise that primarily targets the quads and to a lesser degree also targets the calves, glutes, groin, hamstrings, hip flexors, shoulders and biceps.

The only split jack equipment that you really need is the following: . There are however many different split jack variations that you can try out that may require different types of split jack equipment or maye even require no equipment at all.

Learning proper split jack form is easy with the step by step split jack instructions, split jack tips, and the instructional split jack technique video on this page. The split jack is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the split jack video, learn how to do the split jack, and then be sure and browse through the split jack workouts on our workout plans page!

Tips

  1. This is just the opposite of a jumping jack. Legs and arms go vertically instead of laterally.
  2. Be sure to breathe throughout exercise.
  3. Start slow to get the movement down and then progressively increase speed.

Other Names

  • Ski Jack

Types

  • Force Type: N/A
  • Mechanics Type: Compound

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Tips

  1. This is just the opposite of a jumping jack. Legs and arms go vertically instead of laterally.
  2. Be sure to breathe throughout exercise.
  3. Start slow to get the movement down and then progressively increase speed.

Other Names

  • Ski Jack

Types

  • Force Type: N/A
  • Mechanics Type: Compound