1A: Box Jump
Sets: 3 Reps: 6
Using a box or aerobics step high enough to be challenging, squat down slightly, bend your knees, and throw your arms back (A), and then jump onto the box (B).
1B Swiss-Ball Rollout
Sets: 3 Reps: 10
Rest your forearms on a Swiss ball and spread your feet wide apart (A). Extend your arms, rolling the ball forward until you feel your lower back is about to sag (B). Hold the position one second, and then roll the ball back toward you.
1C Push Press
Sets: 3 Reps: 5
Holding a bar at shoulder level, bend your knees (A), then explosively press the weight straight overhead (B).