1.

Chopper Lunge

Benefits: Not only are you developing your quads and glutes with this move, you’re also stretching and
extending the hip flexors and challenging your core as you swing your arms to each side.
Stand with your feet shoulder-width apart, feet parallel, holding a dumbbell (or a sandbag), with both hands in
front of your chest. This is the starting position.
Step your right leg backward into a lunge, simultaneously lowering your right knee until it’s close to (but not
touching) the ground and lowering the weight to the outside of your left (forward) thigh as if paddling a canoe.
Return to the starting position and repeat, this time stepping back with your left leg and lowering the weight to
the outside of your right thigh. Continue alternating legs.
2. Single Leg Squat Jump

Benefits: Another move that tests your balance, the single leg squat jump works your quads and glutes, while
also improving your explosive strength. Stand and lift your right foot a few inches off the floor, so it rests by
your left ankle. Keeping your right foot elevated, dip your left knee and swing your arms behind you, as if
prepping for a jump. Swing your arms forward and up, exploding off the floor with your left foot. Land softly
on your left foot, keeping your right foot elevated, and repeat. Do equal reps or time on both sides.
3. Attitude
Benefits: As you balance on one foot, this move strengthens your glutes and hamstrings while improving
posture and core stability. Stand tall, hands on your hips, with your heels together and your toes turned out
slightly. Move your right foot back, lightly touching the floor behind you with your big toe and letting your heel
drop slightly inward. This is your starting position. Keeping your torso tall, lift your right leg behind you as high
as you can, squeezing your right literature to the starting position, gently tapping the toes of your right foot to
the floor, and repeat. Do equal reps on both sides.
4. Holmen Screamer Lunge

Benefits: This explosive move builds explosive lower-body power and vertical jumping ability while
developing the quads, glutes, calves, and hamstrings.
Step back into a reverse lunge with your right leg, toes pointed forward, left foot flat, ball of your right foot on
the floor. Your right arm should be forward and your left arm back. This is the starting position. Drive your
right knee up and forward explosively, jumping into the air as high as possible while keeping your left leg
straight and switching the position of your arms, so that your left arm is now forward. Land softly on your left
leg and return to the starting position. Do equal reps on both sides.
5. Step Up Convicts
Benefits: A lower-impact move, this exercise helps build strength and explosive power in the glutes, quads, and
calves. Stand facing a knee-high platform (like a box, bench, or step) holding a pair of dumbbells at your sides.
Keeping your feet parallel and your torso upright, step your right leg back into a lunge. This is the starting
position. Without letting your right foot touch the floor, push back up into a standing position, and then step up
onto the bench using your right leg, bending your left knee and raising it as high as you can in front of you.
Reverse the movement to return to the starting position. Do equal reps on both sides.
6. Frog Jumps

Benefits: This move can boost power in your hips and thighs while helping improve hip mobility.
Stand with your feet slightly wider than shoulder-distance apart, feet turned out.
Keeping your chest up and your lower back flat, push your hips back to squat down as low as possible, touching
the floor between your feet with your fingertips if you can
Swing your arms forward and up as you jump as high as possible.
Land softly, and immediately drops back down into the squat to begin your next rep.
7. Side Lunge
Benefits: With a focus on the adductors (inner thighs) and abductors (outer thighs and hips), this move helps
strengthen your entire lower body.
Stand upright with your feet hip-width apart, holding a pair of dumbbells at your sides. This is the starting
position. Keeping your feet parallel and your core tight, take a large step to your right with your right foot.
Keeping your left leg straight, chest up, and back flat, lower the dumbbells to either side of your right leg as you
bend your right knee and lower your body until your right thigh is parallel to the floor. Reverse the movement to
return to the starting position. Do equal reps on both sides.
8. Curtsy Lunge Sledgehammer
Benefits: Working your upper and lower body, this moves hits your hips, glutes, quads, core, and shoulders.
Stand upright, feet hip-width apart, holding a sandbag or dumbbell in both hands above your right shoulder.
This is the starting position. Step back with your right foot, crossing it behind your left leg as you
simultaneously lower your body as far as you can toward the ground and the weight across your body to the
outside of your left leg. Return to the starting position, and repeat.
Do equal reps on both sides.
9. Pistol Squat

Benefits: This move is a true test of balance, coordination, and control in your lower body. Stand in front of a
stable, knee-high platform (like a bench or box) facing away from it, holding one dumbbell with both hands in
front of your chest. Extend your right leg straight in front of you with your toes up and heel a few inches off the
floor. Keeping your chest up, push your hips back and lower your butt onto the bench. Return to the starting
position without letting your right foot touch the floor. Do equal reps on both legs.
10. Bulgarian Split Squat Jump
Benefits: This dynamic move works each leg individually and explosively, hammering your glutes and quads
while giving you a nice cardiovascular pump.
Stand a couple of feet in front of a stable, knee-high platform (like a bench or box), facing away from it. Place
the ball of your left foot on the bench. This is the starting position.
Lower your body until your rear knee is a few inches from the floor, and then push up explosively with your
right leg, raising your right knee as high as possible as you propel yourself into the air.
Land softly, and then immediately drops down into a squat to begin your next rep.
Do equal reps on both sides.
11. Glute Bridge With Calf Raise

Benefits: This seemingly simple weighted move is great for targeting the glutes, hamstrings, and calves. Lie on
your back with your legs bent and your feet flat on the floor about hip-width apart, holding a pair of dumbbells
on your hips. This is the starting position. Lift your hips as high as possible, squeezing your glutes as you rise up
on the balls of your feet. Reverse the movement to return to the starting position.
12. Jump Squats

Benefits: This move works almost every muscle in the lower body — quads, glutes, hamstrings, and calves —
while also improving core stability and hip and ankle mobility. Stand with your feet hip-width apart, toes
pointed forward, holding a dumbbell or sandbag in both hands in front of your chest. Keeping your back flat and
chest up, bend your knees and push your hips back until your thighs are parallel to the floor. Explode upward,
jumping as high as you can. Land softly, immediately dropping back down into a squat to begin your next rep.
13. Lunge Split Jumps with Weights

Benefits: This weighted plyometric exercise improves explosive power as it boosts mobility and builds strength
in the quads, glutes, and calves.
Hold a pair of dumbbells at shoulder height in each hand with your elbows tucked.
Step back with your right leg into a lunge position (knees bent 90 degrees, front foot flat on the floor), and then
jump up explosively, pressing the weights overhead as you switch leg positions in the air to land with your right
leg forward. Immediately drop down into a lunge position to begin your next recontinue alternating legs each
rep