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Perform a lunge while holding a weight above your head focusing on holding your arm as stable as possible. 10x both sides
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Single leg deadlift
With a weight in your hand hinge forward on one foot with the other foot extending straight backwards trying to create a horizontal line. 10x/side
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Bulgarian split squats and jump
With one foot elevated on a bench lunge down looking to create a 90 degree angle with the forward foot. Perform 10 split squats then drop the weight and go into 10 split jumps bringing the knee up as high as you can on the elevation. 10x of each exercise on both sides.
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Drop catch lunge
Holding a weight in one hand drop down into a lunge as quickly as possible without letting your back knee touch the ground. perform as many as you can with proper form for 45 sec. both sides
