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
Up Next in Day 1
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Resisted Band jumps
Anchor a resistance band to a secure surface place the band around both shoulders and jump as high possible. Perform for 60 Sec.
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Nordic EXT.
With your feet anchored either with a bar/weight or partner, hinge forward with your hands behind your back and the only movement happening at the knee joint. You can start with an exercise ball and progress to going all the way to the floor. this exercise is as many reps as possible.
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Nordic FLEX.
Kneeling down hinge backwards while maintaining a straight line from your knees up keeping the only movement at the knee joint. This exercise is as many reps as possible.
