Muscle groups

Quadriceps, Hamstring, Calves, Glutes


Start in a lunge position. Knees and hips flexed at 90 degrees, tall posture. Explode upward and switch your legs in mid air, and land back in the bottom of a lunge, with the opposite leg in front. Repeat for repetitions. Maintain a neutral spine. Don't allow the knee to drop to the floor, maintain tension on the glutes and hamstrings.