Squat/Squat-Jump
Target Muscle Groups: Quadriceps, Hamstrings, Glutes.
Starting Position (Squat): Stand with feet shoulder-width apart.
Steps (Squat):
- Lower your body by bending your knees and hips, as if sitting back into a chair.
- Keep your weight on your heels and your chest up, then return to the standing position.
Starting Position (Squat-Jump): Similar to a regular squat.
Steps (Squat-Jump):
- Perform a squat as described above, then explosively jump upwards, extending your body fully before landing softly.
- Perform ten reps with each leg for three sets.
Single Leg Deadlift
Target Muscle Groups: Hamstrings, Glutes, Lower Back.
Starting Position: Stand on one leg, knee slightly bent, opposite leg extended behind your body.
Steps:
- Hinge at the hips while keeping your back straight, lowering your torso towards the ground, and lifting the extended leg behind you.
- Return to the starting position by contracting your glutes and hamstrings.
- Perform ten reps with each leg for three sets.
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