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  • Single Leg Box Jump

    Stand with a shoulder width stance.
    Jump onto your box and land with one foot.
    Try to land in the middle of the box and land as softly as possible.

  • Bodyweight Alternating Jump Lunge

    Start in a standing position.
    Lunge forward, switch legs mid-air.
    Land and repeat.

  • Bodyweight Figure Four Heels Elevated Hip Thrust

    Start by lying on a bench with your foot resting on top of a box, and cross one leg over the other.
    Push through your heels and raise your hips towards the ceiling, keeping your feet flat on the box.
    Engage your glutes at the top of the movement, pause briefly and then lower your hips back down to the starting position.

  • Bodyweight Heels Elevated Hip Thrust

    Put your shoulder blades on a bench. Both feet on a low box or a plate.
    Start with your hips up.
    Drop your hips and then push your hips up toward the ceiling.
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