The kneeling squat jump is a new favourite at Project UNITED. It is a ripper movement for developing explosive power through one’s hips, quads, hamstrings, and glutes. It is also quite a useful movement for getting used to dropping into a full depth squat for those who are working on Olympic lifts.
Begin kneeling on the floor with your chest facing forward.
Tucking your toes under is optional, though not tucking your toes under does make the movement a little more difficult.
Sit back until you are sitting on or close to your feet, keeping your chest forward.
The pistol squat (or one legged squat) is one of those beasty body-weight movements that can take some time to master, but once conquered, can become a weapon for lower body strength work. Even if you are not at pistol mastery just yet, there are a number of progressions you can consider to work towards a free-standing pistol squat. Firstly, let’s have a look at the pistol squat movement.
The objective of the pistol squat is to lower one’s body to the ground and back up, on one leg, with the other leg outstretched forward, parallel to the …
The banded wall squat is a great stretch to perform before or after a routine, particularly if that routine involves any form of squatting. It allows the athlete to arrive in a position where they can relax whilst a resistance band does most of the work.
The movement involves wrapping a resistance band around your waist and then around both knees whilst in the squat position. From there, wriggle yourself as close to a wall as possible and place the soles of your feet against the wall. Refer to the video below:
Whether you are pressed for time or just need a quick benchmark to gauge your endurance and aerobic capacity, the 10 Minute Bodyweight Pyramid AMRAP (As Many Rounds As Possible) is a beauty. It works like this:
The entire routine will take 10 minutes, so you will need a timer counting upwards to, or down from ten.