DB prisoner’s squat: With the DB at your side, bend the hips like you are sitting on a chair until the DB touches the floor. Keep the back straight, chest up and core tight. This will emphasize the gluteus and femoral muscles more than a traditional squat.
Box Jump: The height of the box will depend on your fitness experience. Jump onto the box, landing in a semi squat position. Either jump back down to rapidly jump onto the box again or simply take a step down and get into position to jump to the box again.
Super- set 2
DB side lunges: With the legs wider than shoulder width apart, feet pointed out, flex one leg until the DB touch the floor while keeping the same form as the prisoner’s squat. Do all the reps for one leg and switch legs.
Skier jumps: In a standing position, jump laterally to land in one foot with the hips flexed and the opposite hand reaching towards the floor, immediately jump back to the other side. Perform these back to back for the number of reps given.
DB Single Romanian deadlift to split squat: This exercise really hits the legs, specifically, the gluteus, hamstrings, and lower back and hip flexors. Put one leg on the bench while in a lunge position. Stretch the leg on the floor and perform a deadlift lowering the DB using your gluteus, not your back. Keep the DB close to your body. Lift up the body and now perform a lunge. This is one rep. Do all with one leg before switching to the other side. This exercise requires a lot of core strength for balance.
Split jumps: In a lunge position, jump while switching legs to land with the opposite leg up front. Use your arms to get momentum and follow the overall guidelines above when landing. If this is too difficult, jump and land on the same leg.
Double the benefits in less time with this routine.