Stand with feet slightly wider than hip-width apart, with toes turned slightly outward.
Bend your knees and squat down as if you were sitting into a chair. Keep your weight on your heels and keep your core tight. Keep your chest up and head facing forward at a spot about 10 steps in front of you. during the movement so your torso doesn’t round.
As you lower down, you can either raise your arms straight in front of you or keep them bent in front of your chest. Focus on keeping your torso upright and core tight.
Straighten your legs and squeeze your butt to come back up, lowering your arms back to your side.
On the downward portion of the squat, aim to go below parallel.
Position yourself on your hands and your knees.
Walk your feet back until your legs are straight and you're balanced on your palms and your toes.
Check your body and hand position: Your body should make a straight line from head to heels, and your hands should be under the line of your shoulders, but slightly wider apart than your shoulders.
Lower your body by bending at the elbow until your chest hits the floor then push back up using your shoulders, arms, chest and core till you’re at the top position with your arms straight.
To make it a little easier, put your knees on the ground rather than being up on your feet.
To make it harder, try raising your feet on something so you’re top half is on a decline as your weight will shift to your upper body more.
From a standing position, take a long step forwards as if performing a lunge. The heel of your back foot should be raised.
Keeping your torso straight, lower slowly until your back knee almost touches the floor, then push back up.
Complete all your reps on one leg, then switch to the other.
Keep your knees in line with your toes, especially on the front leg, and don’t let the front knee stray past your foot as you lower.
Ground To Air
This exercise is really as simple as it sounds.
Starting in an upright standing position, feet shoulder width apart and arms at your side.
Bend at the hip moving your chest forward.
Bend at your knees slightly so you can touch the ground with your hands.
Once you touch the ground, stand back up and jump up with you arms being extended overhead.
That’s 1 rep. Repeat the movement as required.