Exercise Videos.
Below are videos of all the Vert Shock exercises.
SQUAT JUMPS
- Explode each jump aiming for height
- Throw your arms to power you upwards
- Squat to parallel before exploding up again
SEATED BOX JUMPS
- Try and sit on a box of height so that your quads are PARALLEL with the ground. If you don't have a box use a chair/bench to sit on.
- Jump onto a box of challenging height. If you don't have a box, jump as HIGH as possible from seated position.
- Explode off the box
- Throw your arms up to power you
CLAP PUSH UPS
- Explode off the ground each pushup
- Keep your body straight and in a plank-position. Don't V or bend.
- If you can't do a clap push up try to explode and get as high from the ground as possible.
LATERAL HIGH JUMPS
- Keep your body lateral and don't twist when you jump.
- MINIMAL time on the ground when you touch. Think like its hot lava!
- Aim to jump over an object of challenging height.
TUCK JUMPS
- MINIMAL time on the ground. Think like its hot lava!
- Pull your knees to your chest each jump.
- Jump as high as possible each jump.
- Throw your arms to power you upwards.
MED BALL TWISTS
- Keep a tight core the whole time.
- If you don't have a medicine ball use a basketball or any weight under 10 pounds.
- Keep your feet off the ground.
HORIZONTAL BOUNDS
- Stick the landing and keep your balance. Pause after each jump.
- As you get better at it jump further, for distance.
- Try and land on one foot and only use the other for balance.
- Think like a speed skater position.
180 SQUAT JUMPS
- Same as the original squat jump but 180 degree twist while in the air.
- Twist in the air, not when you are on the ground.
- Jump for height.
- Land and squat to parallel each time.
SUPERMANS
- Arms straight out in front of you (like superman).
- Lift your feet and upper torso only slightly off the ground. NOT TOO FAR, you could strain your back.
- Pause 1 second while holding superman position.
- IMPORTANT: Don't over strain your back. Only a slight lift off the ground is needed.
SPLIT JUMPS
- Jump for HEIGHT.
- Switch legs in the air.
- Land, reload, and explode with minimal time on ground.
MED BALL CRUNCH
- If you don't have a medicine ball use a basketball or weight under 10 pounds.
- Focus on activating your core.
- Keep knees bent at 90 degrees.
- Try not to swing the ball/weight.
SIDE CRUNCH
- Focus on activating your core and pulling with your side obliques.
V-UP TOE TOUCHES
- Focus on activating your core.
- Touch your toes each rep.
BODY HOLDS (3 WAYS)
- Keep a flat plank position. Don't sag or stick your butt in the air.
- Activate your core the whole time.
AROUND THE SQUARE
- Two foot hops for speed NOT height.
- One time around is one rep.
- Each spot should be approx. 2 shoe lengths apart.
LEG RAISES
- Keep your lower back on the floor at all times.
- Do NOT rest your feet on the ground in between each rep.
SINGLE LEG BOX JUMPS
DEPTH JUMPS (BOTH FEET)