Split Squat- 8x each side
Alternating Back Lunge- 8x each side
Split Jump- 16x
Party Trick- 10 each side
Split Squat- Begin in a half-kneeling position with both knees bent at 90 degrees and your torso upright. Position your hands behind your head “prisoner style” to keep your chest open throughout the exercise. Press into your front foot, activating your front leg and hip to drive you into a standing position. Aim to fully straighten your front leg and keep your back heel pointed toward the ceiling. Lower with control. That is one full rep. Now complete 7 more on this side before switching your legs.
Alternating Back Lunge- From a tall standing position, take a big step back. Keeping your chest tall, lower your hips by bending both knees to about 90 degrees. At the bottom of the lunge, your front thigh becomes parallel to the ground and your front knee is positioned directly above your front ankle. Straighten and return to standing. Complete a total of 16 lunges before moving on to the next exercise.
Spit Jump-This is a plyometric or “jumping lunge.” Start standing tall with your hands behind your head. Step back with your left leg into a lunge. From the bottom of the lunge, press both feet into the floor and explode up into a jump. Switch your foot position while you are in the air to land in a lunge with your right leg back. Jump up and switch again. Try to pause as little as possible and really use the explosive force of your legs to power the movements. Perform a total of 16 split jumps to complete the set.
Party Trick- Start in a tall plank position with your shoulders stacked directly over your wrists. Kick your right leg up and across your body. Aim to thread it through your left armpit. Rotate your hips and shift your weight into your right hand. Lift your left hand and tap your right foot. Now return to your starting position and reset your plank. Repeat on the other side. Complete 10 reps on each side. Have fun with it!