Lateral Up & Overs (Partial):

• Start with a bench or step platform somewhere around 15 -- 20 inches high. (The higher the bench, the more difficult the exercise.)

• Stand to the side of the platform and step up laterally with the foot closest to the bench.

• Bring the other foot up, switching at the top of the bench, so that only one foot stays on the bench at a time. Step laterally to the floor with the foot that was originally on the bench.

• Allow the leg on the bench to bend to 90º and load that leg with your body weight.

• Press off with the leg on the bench and repeat the motion in the opposite direction.

• Do this exercise dynamic and fast, with maximum effort on each step.

Lateral Up & Overs (Full):

• Identical to the partial version except instead of keeping a foot on the bench at all times, you bring it down to the ground.

Dumbbell Squats:

• Pick a weight that allows for about 15 reps, with a little bit "left in the tank". These should be heavy, challenging squats.

• Bend the knees to 90º, keep the head up and back straight with no hunching

• Extend the legs and hips fully when coming up

Knee-Ups:

• Place one foot on a bench around 20 -- 24 inches tall with the knee bent

• Extend the leg, bringing your body off the ground, while driving the opposite knee up to 90º

• Bring the leg back down to the starting position and repeat for the prescribed reps

• Switch legs and repeat

• Do these fast, full range and without pause

• Hold a medicine ball or dumbbells for added resistance

Jump Squats:

• From a standing position, bend the knees down to 90º and jump as high as possible

• When you touch the ground, immediately bend your knees and "chamber" your legs for another rep

• Do these at a consistent pace, with full range and without pause

Static Contraction:

• Stand upright and maximally contract all of your leg muscles, focusing on the glutes and hips

• Hold this position for 30 seconds

• Pause and repeat 3x