Set up in a leg-press machine with your feet shoulder-width apart and toes pointed out 45°. Lower the platform toward your chest until your knees are bent 90°, and then press the platform up.
Exercise 2 of 10
Suspension Squat Jump
Equipment
Sets
3
Reps
20
Rest
60 sec
Grasp the handles of a suspension trainer at chest level and stand with feet shoulder-width apart. Squat down halfway, jump as high as you can, then land softly. Repeat.
Exercise 3 of 10
Swiss Ball Hip Extension
Equipment
Sets
3
Reps
8-12
Rest
--
Lie on your back on the floor and rest your heels on a Swiss ball. Brace your abs and drive your heels into the ball to raise your hips into the air.
*Each side. With a dumbbell in each hand, step back. Lower your body till your rear knee nearly touches the floor and your front thigh is parallel to it. Repeat for each rep.
Exercise 6 of 10
Mountain Climber on Sliders
Equipment
Sliding Discs
Sets
3
Reps
20
Rest
60 sec
Place sliders on floor and set your feet on them. Get into a pushup position and draw one knee up to your chest. Slide that leg back while you draw the other one up to your chest. That’s one rep. Continue alternating legs at a brisk pace.
Exercise 7 of 10
Romanian Deadlift
Equipment
Barbell
Sets
3
Reps
8-12
Rest
--
Hold dumbbells in front of your thighs. Keeping your lower back in its natural arch, push your hips back and lower your torso until you feel a stretch in your hamstrings. Allow your knees to bend as needed. Extend your hips to return to the start position
Exercise 8 of 10
Butt Kick
Equipment
Sets
3
Reps
20
Rest
60 sec
From a standing position, jump and quickly kick your butt with both heels. Land softly.
*Per side. Perform by standing with one foot on an unstable surface such as foam or air-filled pad. Hold a weight on one hand on the same side while stabilizing with other hand. Raise and lower heel until all reps are completed. Repeat on other side.
Exercise 10 of 10
Suspension Single-Leg Squat Hop
Equipment
Sets
3
Reps
20*
Rest
60 sec
*Each side. Hold the handles of a suspension trainer while standing on one leg. Squat down halfway on one leg and then jump as high as you can. Land softly and repeat immediately. Complete all sets then repeat on other side.
