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With a lighter weight (Body weight is acceptable) perform as many squats as you can with proper form with a heel lift placed under your heels for 45 sec. 3x
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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
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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.
