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| Jump Squats |
Preparation
Stand with your feet shoulder width apart and hands behind head.
Movements
Squat down quickly, the explosively return to the starting position.
Do as many as you can in 20 seconds.
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| Jump Lunge |
Preparation
Stand with your right foot forward and your left foot about 30 inches behind you, sink into a lunge position.
Movement
Explosively jump upward, switching feet midair landing in a lunge with your left leg forward.
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| Alternating Step-Ups |
Preparation
Movement
Explosively step onto the bench and swing you left knee towards your chest letting your right foot leave the bench.
Stand on the bench on your left leg, then return your right leg to the floor
Alternate sides with each rep, down as many reps as possible in 20 seconds
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| Romanian Deadlift |
Preparation
Stand with feet hip width apart holding an olympic bar in front of you thighs, hans shoulder width.
Movement
Keeping you legs straight but without locking your knees, lower bar between knees and ankles.
Push off knees to return to starting position.
Do as many reps in 20 seconds
Preparation
Snatch or Hang Snatch barbell over head with very wide overhand grip
Movement
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| Overhead Squat |
Preparation
Snatch or Hang Snatch barbell over head with very wide overhand grip
Movement
Descend until knees and hips are fully bent or until thighs are just past parallel to floor. Knees travel in direction of toes. Extend knees and hips until legs are straight. Return and repeat.
Do as many reps in 20 seconds