Eccentric Jump Lunges

Jump into a lunge position, landing with your right foot forward and your left foot back, both knees bent at about 90 degrees. From here, slowly lower yourself further into the lunge position over 3-5 seconds, focusing on controlling the descent and engaging your quads, glutes, and hamstrings. Once you reach the bottom of the lunge, explosively jump up, and land softly in the lunge position. Repeat the movement, focusing on slow, controlled descents and explosive jumps for the desired number of reps.