Strength
Bronco
A high-intensity, total-body conditioning movement that builds explosive power and metabolic endurance.
How to perform.
Follow the sequence — setup is half the lift.
Begin in a deep squat position with your feet shoulder-width apart and your hands reaching toward the floor.
Place your hands firmly on the ground slightly in front of you while keeping your core braced.
Shift your weight onto your palms and explosively kick both legs back into a high plank position.
Immediately jump your feet back toward your hands to return to the deep squat stance.
Explode upward into a vertical jump, reaching your arms overhead and extending your hips fully.
Land softly on the balls of your feet and immediately sink back into the initial squat to begin the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the lower back to sag during the plank transition
- Landing with locked knees during the vertical jump
- Placing hands too far forward, which stresses the shoulder joints
- Failing to complete the full range of motion in the squat
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.