How to do Prisoner squat, Push-up, and Jump

Prisoner squat

Booth hands over the head, chest, elbows and back [left]. Sit back on the hips and bend knees to lower your body as far as possible without losing the natural arch of your spine [right]. Squeeze your glutes and push yourself back to the starting position.

Your fingers should be slightly at an angle outwards. Do not raise the heel as the fall in the squat.

Push-Up

Assume the classic pushup position with your back and legs, and hands directly under your shoulders [left]. Brackets your ABS and keep your body rigid. Now lower yourself to your chest until almost touches the floor [right]. Then push yourself until your arms extended.

Keep your back flat and lower your body until you are about inches from the floor.

Jump

Stand with your feet shoulder-width apart. Now drop down to the hips and knees [left], and explode up [right], jumping higher than you can. Land as softly as possible, and then lower yourself and repeat.

Drop your hips back to generate power to jump and land on your feet before sinking in your heels.