Power Jack Flow
0Health Benefits
| Health Benefit | Description |
|---|---|
| Core Stability | Strengthens abdominal and lower back muscles that help maintain posture and prevent injuries. |
| Lower Body Strength | Builds endurance and power in legs, glutes, and calves through controlled stances and jumps. |
| Cardiovascular Health | Increases heart rate and improves circulation, helping burn fat and boost endurance. |
Exercise Tracker
| Exercise | Sets | Reps/Duration | Rest |
|---|---|---|---|
| Jumping Jacks | 3 | 30 seconds | 20 sec |
| Jack Stance Hold | 3 | 40 seconds | 30 sec |
| Wide Squats | 3 | 12 reps | 25 sec |
| Jack Lunges | 3 | 10 reps each leg | 30 sec |
| Plank Jack | 3 | 30 seconds | 20 sec |
| Cooldown Stretch | 1 | 3 minutes | — |
Guided Instructions
Warm-Up: Jumping Jacks
Start with jumping jacks to awaken your muscles and elevate your heart rate. Keep your arms extended fully overhead and land softly to reduce impact on your knees. Focus on steady breathing through your nose and mouth.
Main Movement: Jack Stance Hold
Stand with your feet wider than shoulder-width apart, toes slightly out. Drop into a half-squat position and engage your core. Extend your arms outward, forming a wide, stable “jack” stance. Hold this position, keeping your chest lifted and shoulders back. You’ll feel tension in your legs and glutes—maintain it with control.
Lower Body Power: Wide Squats
From your jack stance, descend into a deep squat, keeping your knees in line with your toes. Push through your heels to return to the starting position. Focus on engaging your glutes and maintaining stability throughout each rep.
Dynamic Strength: Jack Lunges
Step one leg out into a lateral lunge from your wide stance, keeping your other leg straight. Push back to center and repeat on the other side. This move strengthens your inner thighs and improves flexibility in your hips.
Core & Cardio: Plank Jacks
Get into a high plank position. Jump both feet out wide and back together, like a horizontal jumping jack. Keep your core tight and your spine straight—avoid letting your hips sag. This move challenges your endurance while tightening your midsection.
Recovery: Cooldown Stretch
Finish with a gentle stretch. Focus on your quads, hamstrings, and shoulders. Deep breathing here helps relax your muscles and promotes recovery.
Let your body reset and reflect—every stance you take today is a step toward greater strength and control.