How Iridium Programs This

Iridium checks your sleep data and metabolic recovery estimates before assigning plyometrics, as high-impact movements require a fresh central nervous system to be effective. The AI tracks this volume against your Maximum Recoverable Volume for quads and glutes, ensuring the dynamic load doesn't compromise your recovery from heavy strength work. If your recent workout history shows significant systemic fatigue, the programming logic will favor a lower-impact stability exercise instead.

Form Cues

Keep your chest lifted and eyes focused forward throughout the set
Drive explosively off your outer foot to leap sideways
Land softly with a bent knee to absorb the impact
Sweep your back leg diagonally behind you like a speed skater
Maintain light tension on the TRX straps for balance assistance

Don't

Don't round your shoulders or hunch forward
Don't pull heavily on the straps with your arms
Don't land with a stiff or locked knee
Don't let your front knee collapse inward upon landing
Don't rotate your torso excessively

Common Mistakes

Relying too much on the arms for movement
Landing with straight legs causing joint impact
Rounding the upper back
Moving too slowly without explosive intent
Allowing the knees to cave inward (valgus collapse)

Muscles Worked

This exercise is excellent for developing the gluteus medius and quadriceps, which are responsible for lateral stability and explosive power. The movement also heavily recruits the obliques and deep core muscles to resist rotation, while the calves engage to assist with propulsion during the bounding phase.