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Split Jumps With Medicine Ball Twist | Anatomical Analysis Split Jump is a plyometric exercise that strengthens the gluteus maximus, quadriceps femoris, gastrocnemius and external obliques. Get into a lunge position and jump upward. Quickly re-position legs and simultaneously rotate the medicine ball across the body. Land with feet in opposite positions. On landing, absorb the forces progressively through the feet, ankles, knees, hips, and back. The gastrocnemius is primarily involved in jumping
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