Exercises Explained

Front Squat Press

  1. Stand upright holding the barbell in front at shoulder height with your hands shoulder-width apart, elbows bent and palms facing forward.
  2. Lower your body toward the floor, sending your hips back and down and bending your knees.
  3. Quickly return upright, thrusting the barbell overhead, extending your arms and legs fully.

Note: Keep your back flat throughout the movement. 

Equipment Sub: Dumbbells

In Out Squat Jumps

  1. Stand upright with your feet together and arms by your sides. Jump up, splitting your feet and bringing your hands up in front to chest height.
  2. Land in squat with your feet wide, hips low and your hands at chest height.
  3. Immediately jump back up, bringing your feet back together and land in the upright start position.

Note: Continue alternating jumping out and in each rep.

Squat Jumps

  1. Stand holding dumbbells with your arms straight by your sides. Bend at the hips and knees into a semi-squat position, leaning your torso slightly forward.
  2. Push off your feet jump straight up.
  3. Land in semi squat to absorb and repeat the jump.

Long Jump

  1. Stand upright with your arms by your sides. Dip slightly at your hips and knees, getting ready to jump.
  2. Jump forward as far as you can, swinging your arms up in front to help propel you.
  3. Land, bending at the hips and knees slightly to absorb and repeat the jump.

Stiff Leg Dead Lift

  1. Stand upright holding a barbell on your thighs with your arms straight and feet hip-width apart.
  2. Shift your hips back, bend over at the waist and lower the barbell to mid-shin, keeping your legs straight. Note: Do not round your lower back.
  3. Straighten your legs, returning upright.

Equipment Sub: Dumbbells

Glute Bridge Slide

  1. Lie on your back with your legs straight out and your heels on a towel with your hands by your sides.
  2. Drag your heels on the towel in toward your buttocks, as you raise your hips and lower back off the floor, making a straight line from your knees to your shoulders.
  3. Slide your heels back out to a straight leg position, lowering your hips and repeat.