Lunge Jumps, Split Squat Jump Variation, Around the World Squat Jump, Bench Split Squat Jumps, Plank Jumps

Lunge Jumps, Split Squat Jump Variation, Around the World Squat Jump, Bench Split Squat Jumps, Plank Jumps

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Wall Pushups, Wall Plank Variation
Behind The Head Skullcrusher, Barbell Bicep Curl, Barbell Triceps Extensions, Reverse Grip Barbell Curls, Barbell Wrist Curl
Handstand Pushup
Single Leg Squats, Vertical Long Arm Crunches Variation, Wall Plank Variation, Bridge Variation
Barbell Back Squats, Barbell Dead Lift, Barbell Forward Lunge, Barbell Standing Calf Raise, Barbell Hip Thrust
Hindu Push Ups, Pike Push Ups, Staggered Hands Push Ups, Triceps Extensions, Triceps Extensions (elbows to the side), Lean Backwards
Wall Squat
Description:

1.Making a large step backward, lower your hips. From this position jump up and switch leg positions. Then jump again and return to the starting position. 2.Get to the position for the split squat jump. Try to jump as high as you can. When you get back to the ground, hold it in the bottom for a few seconds and then jump up again. 3.Visualize a large square on the floor. Squat down and take a huge jump forward to the top of right corner of a square. Then land quietly back into a squat. Keep going with such jumps around the square. 4.Get to the position for the split squat jump with your feet on the different chairs. Jump in, squat down and try to jump out as high as you can. Land on two chairs. 5.From a high-plank position prepare yourself to a leap by engaging and tightening your core. Jump toward your hands, landing in a frog-like position. Hold it for a second, keeping your hands held to the floor.

Muscle groups:

Gluteus, Calves, Arms, Legs, Core

Equipment:

Dumbbell, Bench

Trainer:

Jillian Smith

Level:

Advanced

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