Adductor Raise

Body Weight Exercises
Primary Muscle Group: Inner Thigh - Adductor

Muscle Groups Worked in This Exercise:  Inner Thigh - Adductor

Preparation: Begin by lying down on your right side. Bring your left leg over your right leg, keeping it bent at a 90-degree angle with your left foot planted firmly on the floor.

Breathing:  Breath out on the contraction of the muscle and breath back in on the way back to the start position.

Execution: Begin Keeping your right leg straight, slowly raise it as high as possible. Contract your inner thigh and return to the start position. After finishing the desired number of repetitions, turn over and repeat the process on your left.

Comments: For added intensity, strap on ankle weights.

Squat Jump

Body Weight Exercises
Primary Muscle Group: Plyometrics - Lower Body

Muscle Groups Worked in This Exercise: Quadriceps and Hamstrings

Preparation: Stand with feet shoulder width apart and your trunk flexed forward slightly with your back straight in a neutral position. Arms should be in the ready position with elbows flexed at about ninety degrees. Your lower body should be positioned with your thighs parallel to the ground.

Execution: Explode vertically and drive your arms upward. Land on both feet and quickly repeat. Prior to takeoff, extend the ankles to their maximum range to ensure proper mechanics.

Lateral Barrier Jump

Body Weight Exercises
Primary Muscle Group: Plyometrics - Lower Body

Preparation: Stand next to a cone or low hurdle.

Execution: Drive your knees up and jump vertically but also laterally into the air and move over the cone. Land on both feet and quickly jump back in the other direction over the cone again. Repeat for total repetitions to be completed.

Mountain Jumpers

Body Weight Exercises
Primary Muscle Group: Full Body

Muscle Groups Worked in This Exercise:  Full Body

Preparation: Get into a push up position with arms extended.

Breathing:  Breath out on the contraction upward and breath back in on the way back down to the start position.

Execution:  Begin exercise by driving both feet and knees towards your arms in a jumping movement and then back to the start position as quick as you can. Repeat exercise movement.

Jog High Knees

Body Weight Exercises
Primary Muscle Group: Quadriceps

Muscle Groups Worked in This Exercise:  Quadriceps

Preparation: Begin a jog in place.

Breathing:  Breath through entire exercise movement.

Execution:  During your jog begin to push your knees as high as you can as if you are trying to drive them into your chest. Keep jogging in place emphasizing knee high movements.