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Front Squat + push press This exercise can be completed with a barbell as shown, dumbbells, kettlebells, or a sandbag. https://www.youtube.com/watch?v=4e39StZ6muE…

…your legs up so that your torso is fully extended (thighs parallel to the floor) and then slowly lower your knees back down to your elbows. That’s one rep. https://www.youtube.com/watch?v=SFpRHUz2veo…

…be seated on a box that lets your legs go below parallel. Unweight your heels and explode as high as you can. Try to land as lightly as possible. https://www.youtube.com/watch?v=zsPbtvKgbFU…

…for example 30 sec work, 30 sec rest – or for reps. If done for reps, each jump counts as 1x rep. So 2x Touch/Jump/Touch = 2 jumps total. https://www.youtube.com/watch?v=W-gDK4M7xpk…

20 seconds of calve raises 10 second hold at the top (on tippy toes) https://www.youtube.com/watch?v=4rFMtS1XTtQ…

Wall sit right into front bridge https://www.youtube.com/watch?v=X__6yKQkHsY…

Grasp the dummbell on the end, but don’t let your fingers slip into the numbers for extra grip. https://www.youtube.com/watch?v=wECnDtk9T3A…

…up, shrugging your shoulders and fully extending the body. Drop underneath the bar catching it in the rack position (elbows high) in a quarter squat or anything above parallel. https://www.youtube.com/watch?v=hQgmclgJp-k…

On your hands and knees, keep your knee bent at 90 degrees and kick heel to ceiling. https://www.youtube.com/watch?v=6NyM0q1Cu-o…

…overhead and behind you as far as you can reach. 3) This is a stretch, it shouldn’t hurt. If it does take your arms wider until it doesn’t hurt. https://www.youtube.com/watch?v=j32NGzthtN4…