Star  Jumpers
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This literal ass smoker is handed out like candy at the Army’s Special Forces selection course. Start in the bottom Sumo Squat position. Your feet should be more than shoulGHU ZLGWK DSDUW SODQWHG ÀUPO\ RQ WKH JURXQG WRHV SRLQWLQJ RXWZDUG \RXU EXWW a few inches off the ground, back straight, shoulders squared, head up, and your hands touching the ground between your feet. Then explode into the air, stretching your arms and legs out as wide as possible. And drop back down into the starting position. %H VXUH QRW WR ODQG à DW RQ \RXU IHHW RU ZRUVH \RXU KHHOV $OZD\V FXVKLRQ \RXU fall back to the earth by landing on your toes for a split second before your heels touch ground as your legs are bending and you return to the starting position, hands on the ground.
Variation: Keeping your heels up off the ground throughout the movement will further develop your calves as well as your balance.
Side  Jumps
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This is a great exercise that builds explosive power and strength. Simply jump back and forth over an object sideways. The object you are jumping over should be on one side of you ZKHQ VWDUWLQJ DQG RQ WKH RSSRVLWH VLGH ZKHQ ÀQLVKLQJ HDFK rep. Start with your legs closer than shoulder-width apart and your toes pointed straight ahead or slightly outward. Try to land with your feet in exactly the same position.
Ready to kick it up a notch? 'R LW RQ RQH OHJ .HHS JRLQJ XQWLO FOHDULQJ WKH REMHFW EHFRPHV YHU\ GLIÀFXOW WKHQ switch legs, then do both feet at once. It’s safest to just lay a pillow on the ground, or even two shoes or socks about a foot apart, and just jump from one side of them to the other, rather than using something high like a box that you might trip over during your last few reps.
LEGS Â & Â GLUTE Â exercises
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