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Squats

Vertical Squat Jump

• Stand in the start position for a body-weight squat. Squat down and then jump up as high as possible.
• Bend your knees when you land to absorb the force with your muscles. As soon as you land, jump up again. Repeat for 10 reps.

• Stand on the balls of your feet, with your feet just greater than shoulder-width apart. Stay on the balls of your feet for the entire exercise.
• Start the movement at the hip joint. Push your hips backward and "sit back," as if into a chair. Make your hips go back as far as possible.
• Squat as deep as possible, but keep your low back tensed in a neutral position. Don't let your lower back become rounded.
• Push with your glutes, hamstrings, quads, and calves to return to the start position. Repeat for 10 reps.

One-Leg Squat

• Standing with your feet slightly greater than shoulder-width apart, pick one foot off the ground and extend that foot forward.
• Contract your glutes, brace your abs and keep your spine in a neutral position. Extend your arms forward or to the sides to increase your balance.
• Start the movement at the hip joint. Push your butt back and "sit back," as if sitting into a chair. Squat slowly and focus on balance.
• Squat until your thigh is parallel to the floor, but keep your lower back flat. Push with your buttocks, hamstrings, and quadriceps to return to the start position. Repeat for 10 reps.
• Go as far as you can with good form. Halfway down is great! If you are advanced, you may be able to squat all the way to the floor.

Lunges

Lunge Hops

• Start in the bottom of a split-squat position (one leg in front, one in back). Your front thigh should be parallel to the floor, your torso upright and your abs braced.
• Jump up explosively and switch leg positions in the air. Your back leg becomes the front leg, and vice-versa. Absorb the landing with your muscles.

Keep your abs braced and torso upright. Alternate sides without resting between sides. Repeat for 10 reps total.

Forward Lunge/Walking Lunge

• Stand with your feet shoulder-width apart holding dumbbells at arm's length.
• Step forward with one leg, taking a slightly larger than normal step. Keep your back toe on the ground and use it to help keep your balance. The back knee should also be bent.
• Lower your body until your front thigh is parallel to the ground. Keep your upper body upright and your lower back flat.
• Pull with your lead leg to return to the standing position, one step ahead of where you started.
• For the walking lunge, walk forward for all 10 repetitions, alternating sides.

Reaching Lunge

• Stand with your feet shoulder-width apart and then stand on one leg, balance yourself, and then bend your knee and reach forward as you squat down.
• Reach as far as you can while keeping your chest up and back flat. Return to the starting position without losing your balance. Perform all reps (10) for one leg and then repeat with the other leg.