Stand straight with your hands next to your body.

Squat down keeping your torso upright and your head up.

Swing your arms and jump into the air as high as possible.

As your feet contact the ground, absorb the impact through your legs, squat and jump again. Repeat the exercise according to the training plan.

Stand about 2 to 3 feet in front of the bench with your back facing bench. Your feet should be shoulder width apart and hands hanging by your side. Bend the knees and move one foot back so that your toe is resting on the bench. Your other foot should be stationary in front of you. Keep your head up looking forward.

Slowly lower your leg until your forward thigh is parallel to the ground.

Leading with the chest and hips and contracting the quadriceps, lift your leg back to the starting position. Repeat the exercise according to the training plan, then switch legs.

For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arm’s length (arms locked) above the bars.

Lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.

Once you feel the stretch, use your chest to bring your body back to the starting position. Repeat the exercise according to the training plan.

Grab the pull-up bar with the palms facing forward using the shoulder width grip. As you have both arms extended in front of you holding the bar, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out.

Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.

After a second on the contracted position, slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched. Repeat the exercise according to the training plan.

Hang from a chin-up bar with both arms extended at arm’s length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards.

Bending your knees, raise your legs to your chest. Hold the contraction for a second.

Slowly lower your legs to the starting position. Repeat the exercise according to the training plan.