Weighted Squat Jumps (Repeated)

Split Squat Ball Rotations (Rapid)

Lay flat on the incline bench with your feet on the ground. Raise the dumbbells until you have straight arms. Lower the dumbbells to your mid chest Raise the dumbbells until you've locked your elbows.

Dumbbell Incline Bench Press

Barbell Squat Jump

Dumbbell Bent Over Row (High)

Position yourself on a glute ham raise machine or find a suitable substitute like a stability ball or bench. Adjust the equipment to fit your body by setting the footplate at an appropriate height and making sure your feet are securely anchored. Begin the movement by slowly lowering your upper body towards the ground while keeping your torso and legs aligned. Once you reach the lowest point where your body is parallel to the ground or as far as you can comfortably go, pause briefly. Engage your glutes and hamstrings again as you push yourself back up to the starting position, using the strength of your posterior chain muscles.

full body