Single-Leg
Jump Squat: Balance on one leg, grounding your weight in the
heel, and lower into a single-leg squat. Extend the arms forward for balance.
Hold momentarily at the bottom of the squat, and then throw the arms downward
to generate momentum and jump up off the standing leg. Softly land on the same
leg and then head straight into the next rep. Single-Leg
Jump Squat
Pushups: When down on the ground, set your
hands at a distance that is slightly wider than shoulder-width apart. Your feet
should be set up in a way that feels right and comfortable to you. Think of
your body as one giant straight line. Your head should be looking slightly
ahead of you, not straight down. At the top of your push up, your arms should
be straight and supporting your weight. Steadily lower yourself until your elbows are at a 90 degree angle or
smaller. Pushups
Plyometric Deadlift: Stand on the left leg and bend forward at the hips
(become a drinking bird) until the right leg and chest are about parallel to
the floor (yes, the left hamstrings are supposed the burn). In one quick
movement swing the arms forward, raise the chest, and jump up off the floor.
Softly land on the left leg again and slowly lower back into the starting
position. Plyo Deadlift
High Knees: Stand straight with the feet hip width apart, looking
straight ahead and arms hanging down by your side Jump from one foot to the
other at the same time lifting your knees as high as possible, hip height is
advisable. The arms should be following the motion. Touch the ground with the
balls of your feet and alternating legs as quickly as possible. High Knees
Perform each exercise for 30
seconds resting 15 seconds between. Once you finished your first set rest for
1-2 min and repeat for a total of 6 sets.
*Always consult your physician before beginning any exercise program. This information is not intended to diagnose any medical condition or to replace your healthcare professional. If you experience any pain or difficulty with these exercises, stop and contact your healthcare provider.
*Always consult your physician before beginning any exercise program. This information is not intended to diagnose any medical condition or to replace your healthcare professional. If you experience any pain or difficulty with these exercises, stop and contact your healthcare provider.
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