Move Targets: Glutes, Quads, Hamstrings and Core
Step 1: Place one foot in the center of the BOSU and drop into a lunge. Make sure both knees are bent at a 90-degree angle and the chest is lifted. You can place your hands on your hips or wherever you feel most balanced.
Step 2: Bring the back foot to the side in a wide stance, about shoulder-width. Drop into a squat by letting the hips fall back and down to at least knee height. Keep the chest up.
Step 3: Push off the outside foot and pull that knee up to hip height. At the same time, jump up. Raise your arm overhead to power up the vertical jump.
Step 4: Land with soft knees. One foot comes back down to the BOSU ball while the other foot lands to the side of it. Then step back into your lunge to begin the next rep.
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