Explosive movement. Start in a standing position. Drop into a squat, both hands must touch heels and explode up into a jump. Feet must leave the ground to complete a repetition.

With feet shoulder width apart squat down to where the top of the femur is at least parallel or below the knee. Make sure that the knees track in line with the toes and that the shin and spine angle remain as close to parallel as possible. Progress when client can achieve 20 perfect reps.

Pressure on front foot. Chest tall and wide, chin up, eyes forward. 90 degree angle in knee joint.

While holding Dumbbell between legs or in the Goblet position, laterally step and lower body on weight of outside heel. Lower body down to comfortable distance, maintaining the knee tracking inline with toes, drive up off of the heel and stand back at neutral. Switch sides if preferred or continue to work same leg for desired repetitions.

Place pressure on front foot, while back foot is used for stabilization. Keep chest up, head straight and shoulders back. Lower to 90 angle in knee joint.