For Quads, Glutes
: Jumping on flats
: Jumping up a hill
: Jumping up steps or onto a bench
: Start on a flat road, sidewalk, or field with your feet shoulder-width apart. Squat down so your butt touches your ankles, then explode up and forward using the swing of your arms to help you jump, keeping your core tight and your back straight. Land on your heels, knees bent and facing forward. Return to the squat position and repeat.
: 30 to 45 per set