Description:

1. Position yourself in the front of a jump box or bench in the split stance, resting your left foot up on the bench. Your right foot should be far enough out to comfortably squat. Keep your chest open and squat down on your right leg. Stand up and perform with another side. 2. Position yourself in the front of a jump box or bench, so that you touch it slightly when you sit down. Place the barbell on your shoulders. Do a basic squat until your glutes touch the box, then stand back up and repeat. 3. Start with laying on your back with legs lifted, so that your thigts are perpendicular to the ground and your knees are bent. Press over back on the floor, then curl knees to the chest to lift your hips off the ground. 4. Start with laying on your back with your arms extended toward the ceiling in line with your shoulders and legs bent to 90 degrees. Keep the back pressed to the floor, engage abs, and slowly extend your right leg until the heel will nearly touch the floor. At the same time, extend your left arm until your hand will nearly touch the floor, too. Repeat with the opposite leg and arm.

Muscle groups:

Gluteus, Chest, Abs, Core, Quads, Upper Back, Triceps, Hamstrings, Biceps

Equipment:

Jump Box, Barbell