Plyometric Stationary Lunge
Assume a wide split stance with one foot forward and one foot back, arms at your sides. Bend both knees and drop straight toward the floor as you swing your arms forward until your knees and hips make 90-degree angles. Then quickly extend your knees and hips and explode off the ground, swinging your arms rearward as you leap into the air. Land softly with your legs in the same split stance and go right into your next rep. Complete all reps on one side, then switch.