Resistance Band Split Jump (Mary Catherine)
The Resistance Band Split Jump (Mary Catherine) is an assisted alternating Jump Lunge that works the Quadriceps and Glutes. Bands anchored at the top of the door take some of your body weight, so you can lower into a lunge, hop and switch legs in mid-air with less stress on the knees.
- Muscles Worked
- Quadriceps, Glutes · also Hamstrings, Calves
- Equipment
- Door anchor, 2 handles
Set Up
- Anchor:
- Attach the bands to the door anchor at the top of the door.
- Bands:
- Clip each end of the bands to a handle.
- Body Position:
- Hold a handle in each hand and stand close to the door with your back to it. Take a lunge stance with one leg in front and the heel of your back foot almost touching the door. Straighten your arms and point them down, with your hands secured at your hips.
Movement
Lower your body straight down until your back knee almost touches the floor. Drive up with a slight hop, switch legs in mid-air, and land softly, lowering straight down into the next lunge under control.
Points To Remember
- Keep your arms straight with your hands by your hips; do not bend them.
- Keep your chest up, head straight and back straight.
- Keep your front knee tracking over your toes.
Questions About The Split Jump (Mary Catherine)
What muscles does the Resistance Band Split Jump (Mary Catherine) work?
The Resistance Band Split Jump (Mary Catherine) works the Quadriceps and Glutes, with the Hamstrings and Calves helping as you drive up and land. Because the top-anchored bands assist you, it is gentler on the knees than an unassisted Jump Lunge.
Why are the bands anchored at the top of the door for the Split Jump?
In the Resistance Band Split Jump, the top-anchored bands pull up on your hands at your hips and take part of your body weight. That assistance helps you lift off for the leg switch and reduces the load on your knees.