Start standing with your feet shoulder-width apart.
On an inhale, bend your knees until your upper legs (quadriceps) are parallel with the floor. Make sure you are looking straight ahead. Ensure that your back remains between a 45- to 90-degree angle to your hips.
Push through your heels and extend your legs slightly. Bend your knees to return to the full squat position.
Exhale as you push through your heels, jumping up as high as you can, fully extending both your knees and hips. Land with control by bending your knees and hips as your feet make contact with the ground. Be sure to land on your full foot and not just your toes and to land as softly and as quietly as you can. Make sure to maintain soft knees to avoid injury.
This counts as one rep.
Continue performing double-pulse squat jumps for 50 seconds, then take 10 seconds of rest.