Grab a pair of kettlebells. Stand straight with your feet facing forward, slightly open outwards and apart a little wider than the shoulders. Your arms are bent behind the shoulders. Your palms are facing forward.
Drive your hips down to a sitting position. Keep your arms and the kettlebells in the starting position. Drop down your hips and bottom until your thighs are at least parallel to the floor.
Explosively push your hips back up into the starting position, while pushing the kettlebells straight up, until your arms get straight.
Go back into the starting position and repeat the exercise according to the training plan.