Curated Action

Step Jacks with Push Back

Cardio & Conditioning

Step Jacks with Push Back is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration45 sec

Training Details

0:00 / 0:45
Sourceyoutube.com/watch?v=u3h_Yr40rhg
AuthorYouTube creator

Step Jacks with Push Back

Step feet side to side in a low-impact jack while pushing both arms straight back at shoulder level to engage the posterior deltoids and rhomboids.

Key points

  • Keep arms held high at shoulder level throughout the entire 45 seconds
  • Squeeze the upper back muscles on every backward push

Common mistakes

Allowing arms to drop below shoulder height due to fatigue.

Sets: 1Rest: 15 secEst. duration: 45 sec
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