Step by step instructions, muscle activation and variants for the Predator Jack.
The predator jack is a plyometric full-body exercise that combines a squat jump with a wide lateral leg spread, similar to a jumping jack but performed with greater depth and explosive power. It trains lower-body power, cardiovascular conditioning, and hip mobility simultaneously.
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The Predator Jack is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.