calves
Pogo jumps
Explosive ankle stiffness and power.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Stand tall with feet hip-width apart and legs nearly straight.
- Keep your knees slightly bent and stay stiff through the ankles.
- Bounce straight up off the balls of your feet using your ankles.
- Land softly on the balls of your feet and rebound quickly.
- Keep the bounces light and rhythmic.
Beginner tips
- Land softly on the balls of your feet with bent knees.
- Keep reps low and crisp, quality over quantity.
- Rest fully between sets to stay springy and explosive.
Scared of the gym? Let a voice walk you through it.
FirstGym tells you what to do next in your earphones: every set, every rest, every machine. Built for first-timers and people coming back.
Get FirstGym on the App Store