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Agonists and synergists
Agonists: quads, glutes, gastrocnemius (hips: glutes, knee: quads, ankles: gastrocnemius)
Examples of transitional exercises
Jumps, broad jumps, lateral jumps, ice skaters, combining jumps, transitional jumps.
Carrying exercises: farmers carry, single arm farmers carry, heartbeat carry, winners carry, heel to toe carry, tiptoe carry.
Crawling: elevated plank crawl, bear crawls, spider mans.
regressions and progressions for jumps
Regressions: start with hops, add height.
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