Squat with Arms Overhead
Equipment: Bodyweight (can add weight as you get more comfortable) Progression: Beginner If you enjoyed this exercise, you might want to try the progression Squat Jumps. Description: Keep chest up, push knees out, stay tall through spine, don't round back. Extend your arms overhead, keeping your chest up as you squat down. Use glutes to extend the hips on the way up. Exhale as you stand.
Equipment: Bodyweight Progression: Intermediate If you found this video to be too challenging, you may want to take a look at Squat with Arms Overhead. Description: Start tall. Throw hands back behind you as you sit back into hips. Drive hand forward as you explosively throw hips forward to jump up. Land with soft knees as your hips go back to repeat reps.
Split Squat Jumps
Equipment: Bodyweight Progression: Intermediate If you enjoyed this exercise, you may want to take a look at SL RDL Jumps. Be sure to start with RDL's for proper form. Description: Start at bottom with right knee on floor and right toes in ground. Bring left leg in front and position both legs at 90 degrees. Initiate movement by pressing left foot through the floor and squeezing the glute. Don’t allow left knee to travel too far forward. Repeat on other side.
Equipment: Kettlebell (can substitute Dumbbell or Barbell) Progression: Intermediate Alternative: Bodyweight or Lower Body Pull - Deadlift Description: Standing, ground into both feet, sit back into hip allowing knee to bend and hip to flex. Squeeze glute to bring hip into extension and return to standing.
SL RDL Jumps
Equipment: Bodyweight Progression: Difficult Alternative: Lower Body Pull - RDL's at Bodyweight Stretch: Mobility - SL RDL Hip Flexor/Quad Stretch If you enjoyed this exercise, you may want to take a look at Split Squat Jumps. Description: Standing on one leg, sit back into hip allowing knee to bend and hip to flex. Squeeze glute to bring hip into extension and jump, driving the knee up to a standing position.
Medicine Ball Slams
Equipment: Medicine Ball (8lbs in video) Progression: Beginner If you enjoyed this exercise, you may want to take a look at Rotational Slams. Description: Bring ball overhead and come slightly onto toes as hips go into extension. Drive hips back into flexion and push back into heels as you drive ball into the floor. Maintain neutral spine through the movement.