Begin with your feet hip width apart then bend at your knees and hips to lower your body until you achieve a right angle at your knees. You must keep your heels grounded and push as hard and as fast as possible so you can jump off the floor. Ensure your core is engaged and extend up off your toes and then land back in the squat position with soft knees, ankles, and hips to reduce impact on the body.
Make it Harder: Add dumbbells or increase repetitions, perform exercise single-leg
Make it Easier: Swiss Ball Squat
45 SECONDS, 3 SETS
Standing with your abs engaged; Ensure you maintain to right angles at both knee joints and make sure you can see your toes over your front knee during the movement. Use your arms to help with balance. Power up, jump and change your lunge position to the opposite leg and immediately repeat the explosive movement.
Make it Harder: Increase speed and force generated in the explosive lunge, Hold hand weights
Make it Easier: Lunges, or small lunges
45 SECONDS, 3 SETS
CHEST & SHOULDERS:
FULL BODY:
How To: Lie on your side with your forearm placed directly underneath your shoulder. Ensure your legs are extended and the outside of your underneath foot is firmly placed on the floor. Maintain a strong neutral spine, and core engaged. From this position you will lift your hips off the floor and hold this starting position. Raise your arm up above you then reach your hand underneath your core and turn at the hips as you roll your shoulder forward. You hips remain off the floor at all times.
You can alternatively perform this exercise on your wrist instead of your elbow, depends on personal preference. The wrist option makes the exercise easier to perform
Make it Harder: Lift one foot off the floor and hold a dumbbellMake it Easier: Drop onto your knees
Maintain your neutral spine, relax shoulders, and engage a strong core. From the standing position with the medicine ball ready to press overhead from your chest, push through your shoulder and arms to lift the medicine ball overhead and do not lock your elbows at the top of the movement
Make it Harder: Perform exercise with heavier medicine ball or perform your set and throw your medicine ball as high as you can in the air every 5th rep to help generate more shoulder strengthMake it Easier: Seated and use smaller medicine ball
45 SECONDS, 3 SETS
Place your feet shoulder width apart with slightly bent knees. Begin with the medicine ball between your ankles and squat down to grip with both hands. Embrace your core muscles and align your spine neutral.Lift the medicine ball overhead with elbows soft whilst hands are extended and slam the medicine ball as fast as possible towards the floor by hinging at the hips and ensure the medicine ball is slammed away from you and not between your ankles.
Make it Harder: Perform exercise with heavier medicine ballKeep it Easy: Perform exercise with lighter medicine ball.
12 REPS, OR 40 SECONDS
