Chop Squat- 30 seconds
Alternating Lateral Lunge with Sweep- 30 seconds
Over the Moon chop- 30 seconds
Chop Squat- Start by holding a weighted ball or dumbbell directly overhead. With your arms extended, chop the weight down in front of you, bracing your core and sinking into a squat. Try to stop the movement before your arms make contact with your legs. Now drive up from the squat, generating power from your legs and hips to swing the weight back up overhead. Repeat for 30 seconds.
Alternating Lateral Lunge with Sweep- Begin with the weighted ball or dumbbell directly overhead, and your legs together. Step out to the right and sit into a lateral lunge while simultaneously sweeping the ball in an arc towards your right foot. Reverse directions and step your feet back together, bringing the ball back up overhead. Repeat the movement sequence to the left, and continue side to side for 30 seconds.
Over the Moon Chop- Stand with your legs hip width apart. Keep your knees soft and your stance athletic. Begin the exercise by holding the weighted ball or dumbbell by your left hip. Your arms should be straight, but not locked out. Generating power through your legs and hips, chop the weight in an arc across the front of you towards your other hip. Brace your core to decelerate before the weight slams into you. Drive through the legs and hips to return the weight back to the left. Focus your efforts on powering the acceleration through the legs and hips and decelerating by bracing your core. Repeat for 30 seconds.