Begin in the lunge position. Extend the right leg behind the body with the heel off the floor. Bend the right leg to the front of the body with the knee aligned over the toes of the right foot. Lower the body by bringing the knee of the right leg nearly to the floor while bending the left knee. Propel the body upward and scissor your legs. Land so that the left leg is to the rear and the right leg is to the front.
Plank on a Gym BallGet into plank position by supporting your body weight with your chest and forearms on an exercise ball and your toes on the floor. Lift your chest off of the ball so your forearms support your upper body. Keep your abdominals contracted, back straight and eyes looking forward. Hold this position for as long as you can, building up to one minute.
Jamocha Nut Squats
Start with a loaded squat bar behind your shoulders. Stand with your feet fairly close together, and then step laterally to the right with your right foot approximately 90 degrees. Rotate your body to be square to your legs, perform a squat and on the up phase step back to the center. Continue on to the left with the same motion. The key is to control your body and weight during the entire range of motion. Make note to not let your knees cave in during the squat, if so, lower the weight and perfect your form.
Medicine Ball ThrowsUnless you have a ceiling that is at least 15 feet high go outside. Start standing with a medicine ball between your feet. Squat down, pick the ball up and in one continuous motion stand up and throw the ball into the air. Let the ball fall to the floor. Repeat rapidly.
Pistol SquatsStart with one foot flat on the floor pressing down through your heel and hold your other foot straight out in front of you. Extend your hands out in front of you and then lower yourself down until your hamstring touches your calf. Pause for a second and push back up. Keep your shin vertical and your core tight. Alternatively, grab a stationary piece of equipment and execute the same movement.
Spider Crawl Push-UpsStart in the standard push up position, staggering your hands with one under your shoulder and extending the other forward with your body in a straight line, as you lower your torso towards the floor, bend your elbows out to the side, At the same time, lift one foot off the floor, bend the knee to the side up to hip level minimizing rotation of the hips, step with foot. As you bend your elbows out to the side and lower your torso toward the floor, repeat this action, alternating sides while moving horizontally.
Kettlebell High Swings
The key point is to move with your hips at the beginning of the movement through the completion of the swing. The form is a loose to tight protocol. You start by swinging the kettlebell down between your legs and then swing up to over the head by exploding with your hips while tightening your core, locking out your knees, pulling up with your thighs, while tightening your glutes and abs. Then swing the kettlebell back down between your legs and repeat.
Box HopsStart with a standard 18- or 24-inch box. Stand facing it, shoulders square to the front. Squat down into a loaded position and explode up jumping onto the top of the box, landing with both feet simultaneously. It is extremely important to finish with full extension at the top of the box, stand tall. Then step down and repeat.
Step-UpsSet one is regular and set two is lateral.
- Begin with an 18- or 24-inch box or bench and step up onto it leading with your right foot and following with your left. Step down with your right, again followed by your left. Repeat for 20 repetitions and then switch to lead with your left.
- Step up with your right foot on top. Explode up and across the top, coming down on the other side. Repeat the same side to side, up and over motion for 20 repetitions each side.
More: Plyometrics HHORSE