1. Begin with your feet just outside shoulder width apart and toes pointed slightly outward at 45 degrees.
2. Begin to squat down ensuring to stay back on your heals and one at 90 degrees, explode through your heels and press off the balls of your feet to where they come off of the ground a bit, and return back to the ground with bent knees and a soft landing, where you will then repeat these steps for the designated amount of reps.

Substitutions / Variations:

Hands Behind Head Squat | Suitcase Overhead Squat

1. Begin by standing on a stable surface about 6 inches to 1 foot off the ground.
2. Place the balls of your feet on the raised surface with your heels hanging off.
3. Begin to slowly raise and lower your heels to get a good squeeze at the top of the movement, and a good stretch at the bottom.

1. Begin in a standing position with arms at your sides and step backwards with your foot so that when you lunge down, your front knee is directly over your foot and not past your toes.
2. From here, push through your heal and bring your back foot to the starting position where you will repeat on the other side.
3. Repeat for the designated amount of reps

Substitutions / Variations:

Curtsy Lunge | Lateral Lunge

1. Starting out in the bridge position keeping your back flat and core tight, begin to drive one knee forward under your body and tap it on the floor below you.
2. Return this foot back to the starting position and repeat the same movement with the other side.
3. Go ahead and repeat this movement on both sides for the designated amount of reps.

Substitutions / Variations:

Knee Tucks | Inchworm | Lateral Shuffle

1. Begin in a standing position. Reach one leg over (laterally) and lean over, lunging to the side
2. Feel the stretch as you lunge down and then push yourself back to the starting position and do it again on the other side
3. Repeat for the designated amount of reps

1. Begin in a standing position. Reach one leg behind your other leg, touching your toes to the floor and using your other leg to squat down.
2. Push yourself up back to the starting position again and repeat on the other side
3. Repeat for the designated amount of reps