Heisman | Illustrated Exercise Guide

Primary muscles: Glutes, quads, hamstrings
Secondary muscles: Abs, lower back
Equipment: No equipment

HEISMAN INSTRUCTIONS

1. Stand tall with your feet hip width apart and with your knees slightly bent.
2. Jump onto your right foot and pull your left knee up and toward your right shoulder.
3. Jump onto your left foot and pull your right knee up and toward your left shoulder.
4. Keep jumping between feet until set is complete.

PROPER FORM AND BREATHING PATTERN

Tighten your core and bring your knee up as high as you can. Switch quickly between legs and jump on the balls of your feet. Face forward, maintain a smooth and steady breathing pattern and relax your head and neck.

EXERCISE BENEFITS

The Heisman shuffle is a plyometric move that helps develop agility, balance and flexibility. This exercise gives you a great cardio boost and helps you improve your stamina, endurance and fitness level.

DEMONSTRATION

SETS AND REPS

Start with 30 seconds to 1 minute sets or complete 2 or 3 sets of 12 to 16 repetitions. Start slowly, pay attention to your form and, as you get more comfortable, increase your speed.