…start to walk your hands around so that your belly button faces 1st the outside of your knee and then walk it in so that it faces your foot. https://www.youtube.com/watch?v=VqWbjU3D_Go…
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Sandbag Burpee
…position. Finally Push Press the sandbag above your head. Remember to push your head all the way through and have your elbows at your ears. This completes one rep. https://www.youtube.com/watch?v=5NBf1p747h4…
Barbell Burpee
…clean. Finally Push Press the barbell above your head. Remember to push your head all the way through and have your elbows at your ears. This completes one rep. https://www.youtube.com/watch?v=9B8BZEqI4bg…
Weighted Squat Jumps
…with a barbell, dumbbells or a sandbag, just think about exploding with your hips, getting as high as you can, landing softly and exploding again as fast as possible. https://www.youtube.com/watch?v=kG7X6u-dPf0&spfreload=1…
Back Squat
…all times push your knees out over your toes, not allowing your knees to dive in, and you should always be able to wiggle your toes in the squat. https://www.youtube.com/watch?v=aneyxDADcJ8…
1-Arm Row
…and squeeze the weight off of the ground to your shoulder joint. If you have to jerk the weight, drop weight until you can pull smoothly from the ground. https://www.youtube.com/watch?v=E6boQkF2W1E…
Bulgarian Split Squat w/Barbell
…stand up driving up through your heel. Your feet position shouldn’t change until you switch sides. Whatever the rep count is, that needs to be performed on both legs. https://www.youtube.com/watch?v=NVPv9FZseA8…
Weighted Jumping Lunges
…the opposite leg foreword. Repeat for set reps, always touching your knee to the ground and really trying to explode off of the ground as high as you can. https://www.youtube.com/watch?v=8Eiq2_cAgFE…
Elevated Pigeon
…are stretching is elevated on a bench or box. If you don’t have a high enough bench you can drop to your knees and do it on a chair. https://www.youtube.com/watch?v=71YiKsj9f9Y…
Dumbbell Twist
Prop forearm up on box or bench, grasp a dumbbell in one hand and twist your wrist around like your turning a door knob. Repeat with opposite hand. https://www.youtube.com/watch?v=qeQ-kd7STr8…