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Alternating Lunge Jumps

Primary Muscles:

  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Body Weight

Alternating Med Ball Lateral Toss

Primary Muscles:

Equipment:

  • Medicine Ball

Alternating Toe Taps on Box

Primary Muscles:

  • Quadriceps
  • Calves
  • Latissimus Dorsi
  • Gluteals
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight
  • Plyometric Box

Backward Bound

Primary Muscles:

  • Quadriceps
  • Latissimus Dorsi
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Box Jump

Primary Muscles:

  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Body Weight
  • Plyometric Box

Box Jump with Single Leg Stick

Primary Muscles:

  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Body Weight
  • Plyometric Box

Broad Jump

Primary Muscles:

  • Quadriceps
  • Calves

Equipment:

  • Body Weight

Burpee

Primary Muscles:

Equipment:

  • Body Weight

Butt Kickers

Primary Muscles:

  • Gluteals
  • Anterior Tibialis
  • Obliques

Equipment:

  • Body Weight

Carioca Steps

Primary Muscles:

  • Quadriceps
  • Latissimus Dorsi
  • Gluteals
  • Anterior Tibialis
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Clean from Blocks

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Barbell

Clean High Pull

Primary Muscles:

Equipment:

  • Barbell

Depth Jump with Stick

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Body Weight
  • Plyometric Box

Depth Jumps

Primary Muscles:

  • Quadriceps

Equipment:

Depth Jumps

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Body Weight
  • Plyometric Box

Depth Jumps with stick

Primary Muscles:

  • Hamstrings

Equipment:

Forward Bounds

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Forward Skips (A-Skips)

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

High Knees

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Jumping Jacks

Primary Muscles:

  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Body Weight

Lateral band hops

Primary Muscles:

Equipment:

  • Resistance Band

Lateral Box Jump Overs

Primary Muscles:

  • Quadriceps
  • Calves
  • Gluteals
  • Obliques

Equipment:

  • Body Weight
  • Plyometric Box

Lateral Hop Step with Arm Swing

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Adductors

Equipment:

  • Body Weight

Lateral Skips

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Lateral Skips with Cross Over

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Adductors
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Linear Band Jumps

Primary Muscles:

Equipment:

  • Resistance Band

MB Alternating Rotational Toss

Primary Muscles:

  • Obliques

Equipment:

  • Medicine Ball

MB Bent Over Chest Pass

Primary Muscles:

Equipment:

  • Medicine Ball

MB Burpee to OH Slam

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Medicine Ball

MB Burpee to Wall Balls

Primary Muscles:

  • Trapezius

Equipment:

  • Medicine Ball

MB Half Kneeling Lateral Toss

Primary Muscles:

  • Obliques

Equipment:

  • Medicine Ball

MB Lateral Hop to Lateral Chest Pass

Primary Muscles:

  • Obliques

Equipment:

  • Medicine Ball

MB Shuffle Step w/ Lateral Toss

Primary Muscles:

  • Obliques

Equipment:

  • Medicine Ball

MB Standing Rotational Toss

Primary Muscles:

  • Obliques

Equipment:

  • Medicine Ball

Plyo Push up

Primary Muscles:

  • Abdominals

Equipment:

  • Body Weight

Plyo Push Up with Stick

Primary Muscles:

  • Abdominals

Equipment:

  • Body Weight

Reverse Skips

Primary Muscles:

  • Quadriceps
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors
  • Obliques

Equipment:

  • Body Weight

Rotational Box Jump

Primary Muscles:

  • Hamstrings
  • Abdominals
  • Quadriceps
  • Calves
  • Gluteals
  • Obliques

Equipment:

  • Body Weight
  • Plyometric Box

Rotational Box Jump with Single Leg Stick

Primary Muscles:

  • Hamstrings
  • Abdominals
  • Quadriceps
  • Calves
  • Gluteals
  • Obliques

Equipment:

  • Body Weight
  • Plyometric Box

Single Leg Box Jump

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Calves
  • Gluteals

Equipment:

  • Plyometric Box

Single Leg Jumps on Box with Leg Drive

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Calves
  • Gluteals
  • Anterior Tibialis
  • Hip Flexors

Equipment:

  • Body Weight
  • Plyometric Box

Skater hops

Primary Muscles:

  • Quadriceps
  • Calves
  • Gluteals
  • Obliques

Equipment:

  • Body Weight

Split Squat Jumps

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Calves
  • Gluteals
  • Anterior Tibialis
  • Obliques

Equipment:

  • Body Weight

Squat Jumps

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

Squat Jumps with Knee Tuck

Primary Muscles:

  • Hamstrings
  • Quadriceps
  • Calves
  • Hip Flexors

Equipment:

  • Body Weight

Squat Jumps with Pause

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Body Weight

Switch Climbers

Primary Muscles:

Equipment:

  • Body Weight

Triple Shuffle-Step MB Lateral Chest Pass

Primary Muscles:

  • Quadriceps
  • Gluteals

Equipment:

  • Medicine Ball

Triple Shuffle-Step MB Lateral OH Throw

Primary Muscles:

  • Latissimus Dorsi

Equipment:

  • Medicine Ball