Movement

Deep Squat

1. Put both hands behind your head
2. Do not let your elbows come forward
3. Keep your weight on your heels
4. Squat down till your hips are below your knee

Sumo Squat

1. Put both arms out in front at shoulder height
2. Keep chest pointed straight ahead  
3. Keep your weight on your heels
4. Squat down till your hips are below your knee

Mt. Climber

1. Begin with one foot forward and one foot back
2. Keep your back flat like doing push-ups
3. Keep your knee inside your elbows
4. Switch feet simultaneously

Groiner

1. Begin with one foot forward and one foot back
2. Keep your back flat like doing push-ups
3. Keep your knee outside your elbows
4. Heel of forward foot should be beside palm of hand
5. Move legs forward and backward, NOT side to side
6. Switch feet simultaneously

Lateral Lunge

1. Begin with both feet together and arms out at chest height
2. Step to one side and lower hips down below knee
3. If you step to the left the left knee is to be bent while the right leg stays perfectly straight
4. Both feet and knees should be pointed straight ahead the while time

Frog Thrust

1. Begin in push-up position
2. Push off with you feet and pull them in
3. You should land on your heels with your feet beside your hand (keep palms flat to ground) and knees outside your elbows.
4. As feet are being pulled in your hips are going down and your chest is going up.

Thrust & Jump

1. Begin in push-up position
2. Push off with you feet and pull them in
3. You should land on the balls of your feet with your knees inside your elbows.
4. As feet are being pulled in your hips are going down and your chest is going up.
5. Once in this position, jump vertically as high as you can

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