Dumbbell Jump Squat
Grab a pair of dumbbells and hold them at your side with palms facing each other. Position feet into a shoulder width stance.
Squat down and immediately reverse your direction to explode off of the ground, extending through your hips, knees, and ankles. Maintain good posture throughout the jump.
As you return to the ground, absorb the impact through your legs, descend back into squat position and jump again. Repeat the exercise according to the training plan.