Stand straight and step forward with your right leg. Assume a lunge stance position with right foot forward with the knee bent and front thigh parallel to the ground.

Extending through both legs, jump as high as possible. As you jump as high as you can, switch the position of your legs, moving your right leg to the back and the left leg to the front.

As you land, absorb the impact through the legs by adopting the lunge position. Repeat the exercise according to the training plan alternating legs.

Begin from a standing position, stand under or near a pull-up bar. Plant your hands on the ground just outside of shoulder width, kick your feet back and lower yourself to the ground so your chest and thighs are touching the ground.

Bring your feet back up towards your hands and stand up.

Jump up to the pull-up bar and perform a pull-up.

Come down from the bar and repeat 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.

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.