1. Box Jumps( 20 reps)
A. Stand an arm length away from the box with feet shoulder width apart. Put a resistance band right above your knees. Bend your arms and bring them at your chest level.
B. Swing your arms back by pulling the elbows back. Get into a half squat position by pushing and lowering your hips. Keep knees out to maintain tension in the band. Jump vertically towards the box by swinging your arms and pushing your feet though the floor.
C. Land softly and quietly on the box. Return to the starting position and repeat to complete the set.
2. Sumo Squat( 25 reps)
Stand with your feet wider than shoulder distance apart and turned outwards (keeping energy in your heels at all times). Hold onto a kettle bell with both hands. Bend your knees and your bend elbows upwards while pulling the kettle bell. Engage the shoulders to maximize the movement.
3. Deadlift (20 reps)
Hold a pair of dumbbells at your side.
Stand straight with your legs shoulder-width apart and your knees slightly bent.
Bend forward at the waist while keeping your back straight and lower the dumbbells to over the top of your feet until you feel a stretch on the hamstrings.
Extend your hips and waist back up to the starting point.
Repeat for the recommended amount of repetitions.
4. Step-Ups( 15 reps on each side)
Well, have you ever heard someone tell you take stairs instead of a regular lift? If you follow it on your daily basis then it’s really helpful. And, side-step exercise/ step up are kind of the same as it’s equally supportive.
5. Deep Squat( 25 reps)
You’ll have to really watch your form in this one. Deep squats, when done carefully, can be even more effective than its standard 90-degree sibling.
Stand with your feet slightly wider than shoulder-width apart.
Keeping your chest up and shoulders back, push your hips and derriere back and out until your hips are lower than your knees.
Once you’ve gone as far as you can comfortably go, return to a standing position. Exhale.