…elbows around bar. Catch bar on shoulders while moving into squat position. Hitting bottom of squat, stand up immediately. Return Bend knees slightly and lower barbell to mid-thigh position. https://www.youtube.com/watch?v=uZjzWYij5FY…
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Burpee
…Leap up as high as possible from the squat position with your arms overhead (you may also clap your hands above your head at the peak of your jump). https://www.youtube.com/watch?v=vMtbKwqdPTI…
Ankle to Bar
…in a hanging pull up position. 2) Pike ankles up until they touch the bar, or as close as you can get them. 3) Every touch = 1 rep. https://www.youtube.com/watch?v=PHitPbzG7lI…
Weighted Walking Lunges
…another walking lunge. Keep your knee and hips aligned and your knee and ankle aligned. Remember to keep your abdominal muscles tightened. Move forward with each lunge you perform. https://www.youtube.com/watch?v=rEnpZG9N8yA…
Side Bridge
…your abs tight 4) TIme denotes how long to stay in postition. So a 30/30 side bridge means 30 sec on one side then 30 sec on the other. https://www.youtube.com/watch?v=3VNNzQumr88…
Elevated Side Bridge
…box or a chair and with your elbow pressed into the ground lift your hips and body off the ground into a side bridge position. Keep your abs tight. https://www.youtube.com/watch?v=HXD4MSGVYJI…
Poor Man’s Reverse Hyper
…the boxes so that your feet hang but your upper body is completely supported. Elevate your feet while keeping your legs as straight as possible, actively engaging your back. https://www.youtube.com/watch?v=YW7pMg29SYg…
Jump Squat
Squat down so that your thighs are below parrallell. Jump as high as you can from this position Land in the same position. https://www.youtube.com/watch?v=Qoc69QkpnXg…
Sled Drag
Attach a rope to a pallet or tire or whaterver you want to drag. Attach rope around waist Run as fast as you can until you hit predetermined distance. https://www.youtube.com/watch?v=JsIRbxDv6yA…
Push Press
…Explosively drive upward with legs, driving barbell up off shoulders, vigorously extending arms overhead. Return to shoulders and repeat. Exercise can be completed with a barbell, dumbbells/kettlebells and sandbag. https://www.youtube.com/watch?v=QcCd7RCgEx0…