Squatted Deep Jumps

Keeping your feet slightly wider than shoulder width apart, and staying in the squatted position, jump 90 degrees to your left, then to your starting point, then 90 degrees to your right - back to the center again, (avoid going around in circles).

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With each jump, aim to take off immediately upon landing, with minimal uplift, focus on keeping yourself in a squatted position.

Place a lightly weighted barbell across your shoulders, taking care to protect your shoulders and neck by wrapping a thick towel around the central part of the bar, holding the bar with your arms wide for good stability.

On landing control the impact of the weight by keeping the bar in contact with your shoulders throughout, absorbing the weight by smoothly bending your legs 1 - 2 inches, prior to repeating again for desired amount of reps.