Superband Squat– 30 seconds
Split Jumps- 30 seconds
Superband Squat- 30 seconds
Skaters- 30 seconds
Superband Squats- 30 seconds
Squat Jumps- 30 seconds
equipment- 1 superband (You can also load your squats with a kettlebell, dumbbell or whatever weights you have available at home.)
Superband Squat– Step onto the band with your legs about hip width apart. Grab the band and pull it up to shoulder height as if you were front loading a bar. Now squat. Sit your hips back and bend through your knees. Keep your torso tall and your chest open as you descend. Aim to lower your thighs to about parallel to the ground. From the bottom, press your feet into the floor, engage your glutes and stand all the way up. Repeat for 30 seconds.
Split Jumps- Drop the band to the side. With legs hip width apart, take a big step back. Dip your back knee down to the ground. As you come up, drive powerfully through both legs to jump up. Scissor your legs in the air and switch your leg position. Land softly in a split squat on the other side. Repeat for 30 seconds.
Skaters- Leap out to your right. Land with control on your right foot, bending both knees, and sinking into your right hip. Allow the left leg to swing behind and across you. It may touch down to assist with balance. Power through your right leg to jump laterally to the left, landing your left foot. Channel your inner speed skater and continue for 30 seconds.
Squat Jumps- Begin as if you were performing a standard bodyweight squat. Stand with your legs hip width apart. Sink back, hinging at both your hips and knees. Immediately explode up. Powering though your legs and jumping into the air. Land with control right back into your next squat. Continue like this for 30 seconds.