- Hold a dumbbell in goblet position.
- Squat down to parallel depth and then halfway back up.
- Stay in this short range of motion for the duration of the set.
- Stand with your feet shoulder-width apart.
- Start by doing a regular squat, tap the floor, then engage your core and jump up explosively.
- Bring your feet mostly together, tap your toes back to the floor, then bring your feet back their original width.
- Begin by standing in front of a sturdy box or bench that is about knee-height, holding a kettlebell in one hand
- Place your right foot on the box and push through the heel to lift your body up and onto the box, keeping your left foot off the ground.
- Step back down with your right foot, lowering your left foot to the ground.
- Start on your hands and knees with one foot placed on the bottom of the bar.
- Keeping your core braced, your back flat, and your moving leg bent at a 90 degree angle, drive the heel of your working leg up the ceiling while squeezing your glute.
- Follow the movement path as you bring your knee back down to the ground beneath your hip, keeping your knee bent to maintain control of the bar.
- Repeat for the desired number of reps before switching sides.
