Super-set 1: DB Squat, followed by a Jump Squat and followed by Bulgarian Squat.
DB Squat: Flex the hips as if you were sitting on a chair at 90-degree angle. Keep the back straight, chest up, and core tight. Keep the arms extended by your side. Don’t shrug the shoulders. Make sure that the knees don’t go beyond the toes.
Jump Squat: From a squat position, jump and land softly with your knees slightly bent. Repeat right away for the number of reps set. Use the arms to get momentum.
Barbell Bulgarian Squat: When flexing the leg, bring the hips back, keep the back straight, and put all the effort in the leg that is on the floor. Chest up, core tight, and make sure that the knee doesn’t go beyond the toes.
Super-set 2: Front Squat to Lateral Squat.
Lateral Squat: When doing this exercise sit back on the leg while keeping the other leg straight with the toes pointed out.
Super-set 3: Overhead Squats followed by Barbell Squat Holds.
Overhead Squats: Keep the arms straight, chest up, core tight, and bend the hips backward at 90 degree while keeping the body erect. This exercise will be limited by your own upper body flexibility and core strength, so go down until the point you can keep the right technique. Hold the position at the bottom for five seconds before going up.
Barbell Squats Hold: Sit back, core tight, chest up. Hold the bottom position for five seconds before returning to the start position.
This routine has three super-sets for you to choose. Pick one or two, depending on your fitness level and goals. Aim for two to four sets per super-set.