1. Sumo squat

2. Pyramid lunge

3. Jumping lunges

Rest 30 sec and repeat 3x

15x

5x each leg

5x each side

Step by step

1. Sumo squat

The key difference between a standard squat and a sumo squat is that you take a wider stance and position your feet turned out. As you squat, make sure that your knees stay in line with your toes. If you feel (or see) your knees turning in, change the angle of your feet so they are not so turned out.

2. Pyramid lunge

This exercises combines several exercises in one.

Start in a high lunge position. Lower your back knee toward the ground, keeping your back straight and chest up, as in a regular lunge. When your back knee is close to the ground, bring your hands to the ground on either side of your front foot and straighten your legs, to feel a stretch in the back of the front leg. To stand up, bend the front knee, then lift the torso.

3. Jumping lunge

This move helps to increase explosive power in the lower body.

Start in lunge position, with both knees bent at about 90 degrees. Push through both legs to explode off the ground. Land back in the same lunge position, with knees soft. Do 5 in a row without stopping if possible. If needed, pause and reset between each jump.