Skater Hops вЂ“ Start to one side of the space you have to use. Take 3-5 seconds to squat down and then quickly pop back up to standing. Slow down the tempo of this move to make it harder. As your left leg comes forward, your right arm will come forward. As your left leg goes back, your right arm will go back. Move your arms as if running in slow motion. Try not to touch your left toe down between reps. Once youвЂ™ve gone as low as you can, keeping your chest up, you will come back to standing. You are going to hinge forward as you also squat down on your right leg. Start to bend your right knee as you drive your left leg back. Skater LungeвЂ“ Start by standing on your right leg. Advanced exercisers can add in arm drivers, reaching up toward the ceiling then down toward the ground on each lunge. You will complete 3 reps of the angled lunge before doing a side lunge. You will complete 3 front lunges before moving on to the angled front lunge. One round on each side will be 3 reps of each of the seven lunges.All seven lunges listed above completes the lunge sequence on one side.Then drive off your left heel to come back to standing. Make sure your left heel stays down as you lunge. Sink down into a lunge, bending both knees. Pivot your left foot so that your feet are perpendicular. Forward Cross Lunge:В Lunge forward and across toward about вЂњ2вЂі on the clock with your left foot.Make sure that you feel this lunge in the outside of your right butt cheek when you lunge back with the left leg. Keep your right heel down on the ground and your chest up. Make sure you step far enough back (do not keep your left foot too close to your right) that you can bend both knees and sink down into a deep lunge. You will reach your left foot back to about вЂњ5вЂі on the clock. Curtsy Lunge:В Take your left foot and step your left foot back behind your right leg.You will feel a stretch down your hamstrings. Both toes will point toward вЂњ12.вЂќ After taking the little step back, you are going to hinge over at the hips, pushing your butt back toward the wall behind you. Backward Hinge:В Again moving the left foot, step your left foot back so that the toe is even with the heel of your right foot.Make sure that your right toe doesnвЂ™t rotate but continues to point toward вЂњ12.вЂќ Also make sure your right leg does not bend. Driving off your left heel, push back to standing. Keep your chest up and sit your butt backward. Your left foot, when you step back, will be perpendicular to your right foot, which is pointing toward вЂњ12.вЂќ Push your butt back and sink into a lunge, bending the left knee while keeping the right leg straight.

Backward Rotational Lunge:В Next you will lunge back toward вЂњ7вЂі on the clock with your left foot.Push your butt back and keep your chest up. Keep your leftt heel down as you sink into the lunge. Both toes should be pointing straight ahead. As you lunge out to the side, you are going to bend the left knee and sit your butt back. Side Lunge:В Again lunging with the left foot, step the left foot out toward вЂњ9вЂі on the clock.Bend both your back and front knees as you lunge forward, keeping both toes pointing straight ahead. Lunge forward toward вЂњ11вЂі on the clock with your left foot. Angled Front Lunge:В After returning to standing after the front lunge, you will again lunge forward, but this time out at an angle.Also make sure you drive off your front heel to push back to standing. Make sure you do not lean forward as you lunge forward. Front Lunge:В Step the left foot forward and sink down into a front lunge.

Doing all the lunges first moving the left footвЂ¦ Lunge Matrix вЂ“ The easiest way to remember all the lunges is to think about lunging around a clock. For single leg squats, use a lower box or TRX/XT straps. For the plyometric moves, move more quickly. For the skater lunges, add weight or slow down the tempo. Rest 1-2 minutes between circuits.ДҐ-10 reps 90 Degree Rotational Squat JumpsДЇocus on progressing the moves every time you do this. For the second and third circuits, rest 30 seconds to 1 minute between rounds. For circuit 1, the lunge matrix, go right from one side to the other with little to no rest between sides and rounds. Perform 3-5 rounds of the following circuits.

Stronger legs