Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position. Perform a short squat in preparation for the jump; swing your arms behind you. Rebound out of this position, extending…
Close Stance Dumbbell Front Squat
Position your legs using a very narrow stance (feet a few inches apart) with the toes slightly pointed out and knees slightly bent. Hold a dumbbell (hand on each end) at chest level, with your elbows tucked inwards to your side. Keep your neck neutral…
Burpee
Begin standing with your legs shoulder-width apart. Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent. From this position, press up like you’re doing a push-up…
Bulgarian Split Squat (Split Squats on bench)
Position yourself into a staggered stance with the rear foot elevated and front foot forward. Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position. Begin by descending, flexing your knee and hip to lower your body…
Bosu Ball Squat
Stand on the flat side of a Bosu ball, with a shoulder-width stance. Maintain good spinal position with your chest up and head looking forward. This will be your starting position. Flex the knees and hips to lower your body, keeping your knees aligned with…
Bodyweight Squat
Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position. Begin the movement by flexing your knees and hips, sitting back with your hips. Continue down to full depth if you are able, and…
Bench Sprint (Alternating Legs)
Stand on the ground with one foot resting on a bench or box with your heel close to the edge. Push off with your foot on top of the bench, extending through the hip and knee. Land with the opposite foot on top of the…
Barbell Lunges
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of…
Alternating Leg Diagonal Bound
Assume a comfortable stance with one foot slightly in front of the other. Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound….
All Fours Quad Stretch (Right Arm to inside of right arch, Stretch)
Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand. Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors. Focus on extending your…