Start in a quadruped position with one leg forward near your hands. Explode through your legs, switching the position of your feet. Repeat, alternating your feet front and back.

Hold a medicine ball at your chest with your elbows tucked in. Lower to a squat and then explode upward. Thrust the medicine ball overhead as you stand-up. Lower and return to the squat to repeat.

Hold a barbell across your shoulders in a front rack position. Brace your trunk, and take a step forward to sink into a forward lunge. Push through your front foot to bring yourself back to standing.

Bend over and hold a barbell in front of your knees. Brace your back to maintain a neutral spine and pull the barbell to your chest.