Move 1: Precision Jump
Targets: glutes, hamstrings, calves.
Stand with your knees slightly bent, feet shoulder-width apart, and heels slightly off the floor. Looking ahead, raise your arms to shoulder height.
(A) Then swing your arms back as you deepen the bend in your knees.
(B) Jump forward, pushing off the balls of your feet. Land softly on the balls of your feet with knees bent and arms in front of you. Continue jumping forward for 25 feet. Turn around and return to the starting point. Repeat the entire set.