1) Front Squat/ Back Squat/ Jump Squat
Sets:3-4 Reps:7,4,7(Each Leg)
Hold the bar on your fingertips with your elbows raised until your upper arms are parallel to the floor. Perform 7 reps. increase the weight and switch to a back squat and do 4 reps. rack the bar, step back and squat down halfway, then jump for 7 reps.
2) Dumbbell Reverse Lunge/Jump Lunge/Walking Lunge
Sets: 3–4 Reps: 7, 4, 7 (each set)
Step backward into a lunge position. Switch legs and repeat for 7 reps. Get into a lunge and jump as high as you can, switching legs midair for 4 reps. Then do walking lunges across the room for 7 reps.
3A) Side Plank w/Leg Lift
Sets: 4 Reps: Hold for 10–15 seconds (each side)
Lie on your side and put your weight on your forearm. Bridge your hips up so your body forms a straight line, then suspend your top leg in the air. (See above picture for a good example)
3B) Romanian Deadlift
Sets: 4 Reps: 10–12
Hold a barbell against the front of your thighs. Bend your hips back and lower your torso (while bending knees as needed) as far as you can with your back arched. Squeeze your glutes and hamstrings to come back up.
4B) Crunch on Ball
Sets: 3 Reps: 10–15
Hold a weight plate at arm's length and rest your lower back on a Swiss ball. Crunch your torso until you're sitting upright, keeping the weight overhead at all times.
Tip: If you're around six feet tall, use a 65-centimeter (diameter) Swiss ball.