Squat Jump: Set your feet in a squatting base, with your hands behind your head, at your hips, or at your sides. Squat so your thighs are parallel to the ground and then drive up and jump as high as possible, making sure to consciously push as hard as you can through your ankles, knees, and hips. Upon landing, attempt to absorb the load of the jump by landing on the front half of your feet and then sinking back onto your heels as the hips descend into the next squat.
Jump squat - Place your hands behind your head, elbows out and stand with your feet hip-width apart. Push your hips back and bend your knees until your thighs are nearly parallel to the floor, keeping your chest up (A). Jump as high as you can (B), then immediately lower into the next rep.
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Side Jump Targets: Inner thighs, glutes, hamstrings, outer hips Standing with hands on hips, hop 3 feet to your left, landing on your left foot with left knee slightly bent. Bring your right foot down to the floor. Repeat to the right and continue alternating for a total of 15 on each side.