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  • Full refunds available if not satisfied—contact us within 30 days of receipt.
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Extended Holiday Returns:

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Free Standard Shipping

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Get 10%

|

Shipping Within the USA

Free standard shipping applies to all U.S. mainland orders above $49 and free express shipping on all U.S. orders above $100 (excludes Alaska, Hawaii, Puerto Rico, and the US Virgin Islands).

For orders under $49, we offer Flat Rate Standard Shipping for $6.99. With standard shipping, allow for 1-2 business days to process the order and 3-5 business days for delivery.

We also offer Flat Rate Express Shipping. Flat-Rate Express Shipping is $14.99. Please allow for 1-2 business days to process the order and 2 business days for delivery.

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At this time we offer shipping to the customers in United States (including Hawaii, Alaska, Puerto Rico, Guam, Palau, and USVI) and internationally we are shipping to the United Kingdom and Canada. We are continuously working on it and plan to expand our international shipping to more countries in the future.

Money Back Guarantee

DMoose Return Policy:

  • Enjoy a 30-day money-back guarantee on all purchases.
  • Full refunds available if not satisfied—contact us within 30 days of receipt.
  • For returns, contact support@dmoose.com or call (833) 366-6733.

Warranty Information:

  • 1-year warranty on all equipment.
  • Lifetime warranty on all belts.

Please reach out to our customer service for any return inquiries/claim a warranty or go to help.dmoose.com

Money Back Guarantee

DMoose Return Policy:

  • Enjoy a 30-day money-back guarantee on all purchases.
  • Full refunds available if not satisfied—contact us within 30 days of receipt.
  • For returns, contact support@dmoose.com or call (833) 366-6733.

Warranty Information:

  • 1-year warranty on all equipment.
  • Lifetime warranty on all belts.

Please reach out to our customer service for any return inquiries/claim a warranty or go to help.dmoose.com

Alternating Plyo/Jump Lunges

DMOOSE

Alternating Plyo/Jump Lunges
Table Of Contents
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Exercise Description

Main Target Muscles

Quads

Secondary Target Muscles

Calves

Workout Type

Power

Gym Gear

Bodyweight/Dumbbells

Fitness Level

Intermediate/Advanced

Compound/Isolated

Isolation

Power Move

Push

Target Muscle: Hamstrings, Glutes, and Hip Flexors

Alternating Plyo Lunges Overview

These high-intensity bodyweight workouts, known as plyometric lunges or jumping lunges, improve lower-body strength and elevate your heart rate. Muscles are stretched and contracted quickly in plyometric activities.

Plyo lunges use a jump lunge to increase heart rate while also strengthening glutes, hamstrings, hip flexors, and quadriceps. You may want to start with walking lunges or reverse lunges if you're new to the workout.

How to Do It?

Begin with 2–4 sets of 10–20 repetitions for plyo lunges. Sets and repetitions should be chosen depending on your ability to maintain proper technique during each set.

  • Stand with your feet shoulder-width apart and your knees slightly bent. Your shoulders should be exactly above your hips, and your head and neck should be in a neutral posture. Throughout the action, keep your chin tucked, as if you were cradling an egg beneath your chin.
  • To achieve a sturdy stance, evenly distribute your weight and grab the floor with your feet. With a small bend in your elbows, keep your arms long at your sides.
  • Take a step forward into a lunge stance while keeping a neutral spine and an erect chest position. Bend your hips, knees, and ankles while keeping a firm foot stance to drop your hips toward the floor until your back knee is an inch or two off the ground.
  • Your front foot should be neutral, and your front knee should cross your big toe directly. You should be on the ball of your back foot with your heel off the ground, and your back hip should be above your back knee. Your chest should be a fraction of an inch ahead of your hips. This is the starting position for all repetitions.
  • To begin your leap, stomp your front foot into the ground while simultaneously swinging your arms forward.
  • Quickly alter your leg position by moving your rear leg forward and your front leg back at the highest point of your leap in mid-air.
  • Land at the bottom position of a lunge after your leap. The landing stance should be identical to the leaping position. Your weight should be equally distributed and your front foot should be neutral. Your chest should be a fraction of an inch ahead of your hips.
  • Prepare to leap again by stabilising your body. Continue jumping for the required amount of repetitions, switching sides.

Tips for Alternating Plyo Lunges

  • Always choose a weight that permits you to maintain complete body control throughout the exercise.
  • Pay great attention to your body while doing any activity, and stop immediately if you feel any pain or discomfort.
  • Incorporate correct warm-ups, rest, and nutrition into your training regimen to see continuous growth and increase body strength. Your capacity to fully recuperate from your exercises will ultimately determine your outcomes.
  • Allow for adequate recovery by resting for 24 to 48 hours before exercising the same muscle groups.

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