3-way lunge. Stand with your feet together for 10 seconds., Squats. Stand tall with your feet shoulder-width apart and your shoulders pressed down anf back for a minute, calf raises. Stand up straight, then push your feet and raise your heal until you are standing on your toes., split jump. put your left leg in front and bend your right leg back and jump by alternating for 30 seconds., bridges. Lay down on your back with your knees bent, feet flat on the ground and distance your butt for 15 seconds., single-leg deadlift. stand on left leg with palms facing toward thighs. for 15 seconds., Lateral lunge and balance. Stand with feet hip-width apart, hands at sides 10 seconds., donkey kicks. Position your hands underneath your shoulders and place your knees under your hips. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip., pistol squat. be 6 inches off the floor with the right lef bend it and hold your left leg out for 10 seconds., floor jack. lay on your back with both hands on the side of your hips and life both legs up 6 inches off the floor for 30 seconds..

lower body

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