It does not matter if you are trying to build the explosiveness of your legs or you are looking to add definition to the lower body.

The Squat Hop can help you to achieve your goal.

In this article, we will cover how you perform the Squat Hop with image and video examples. A written step by step guide explaining exactly how you do the movement.

The equipment you will need. Different muscles that this exercise works. Also, the various benefits you get adding it to your training routine.

We will end the article with some different exercise you can use that work on the same muscle groups as this exercise.

The burpee pull-up is a full body compound exercise.

Recently it has become a lot more popular in CrossFit circles.

It gets commonly used within a High-Intensity Interval Training (HIIT) routine. If you are new to doing this exercise, you should start slowly and focus on your form.

Another common training method for burpees is called the descending ladder. To implement this training method you are to do 1 less burpee with every set until you reach 1.

So if your first set was 10 repitions the second set do 9 and then 8 and so on. This method works best when you are implementing progresive overload.

In this article, we are going to cover the Muay Thai Push-up.

It is a Compound Plyometrics and Calisthenics exercise. It has a difficulty rating of advanced and is also known as the Behind The Back Clap Push-up.

Before you attempt this exercise, you need to be able to perform clap push-ups with ease. Ideally, you should be able to do a double clap push-up.

This exercise is no joke and requires an athlete with a high level of conditioning and strength.

You will still be performing a clap push-up with the Muay Thai version except the clap is going be behind your back.

Bench Sprints: Introduction

Bench Sprints are a great form of jump training.

This exercise will help you to develop the fast twitch muscle fibers in your legs. Fast twitch muscle fibers are responsible for powerful bursts of movements.

Many athletes perform plyometrics to help with their athletic performance.

In this article, we will cover the equipment required. How you are to complete this exercise with video, image and a written description.

The different muscles used, and another exercise you can use if you are having issues with this one.

Single Leg Push-Off Introduction

In this article, we will cover the Single Leg Push-Off. It is a calisthenic and plyometric(jump training) exercise.

We will provide you with the details on how you perform this task. With image, video and written descriptions.

The equipment required, muscles that this exercise works and how to include it into your training routine.

Side jumps Introduction

Side jumps are a plyometric and calisthenic exercise. They work great as an addition to an H.I.I.T. training routine.

Since this is a plyometric exercise remember to focus on explosively jumping from side to side.

Side to side jumps has a difficulty rating of a beginner. This Makes them perfect for people of all different fitness levels.

Equipment Required

Tuck Jumps Introduction

The tuck jump is a beginner level exercise.

Before using them, you should have a solid understanding and form with the body weight squat.

It burns a significant amount of calories. Making it an excellent choice for beginners and people at more advanced fitness levels.

It is a calisthenic(body weight) and plyometric(jump) training exercise.

The Broad Jump Burpee

Add some plyometric training into your burpees.

Last week we covered the jump tuck burpee. Keeping with that theme, we are going to cover another burpee move that adds in some plyometric training.

Broad Jump Burpees have become really popular in many CossFit boxes and for a good reason.

They are a great exercise to help you develop explosive leg strength, speed, agility, and burn fat.

Today we are going to cover The Lunge Split Jump Exercise.

It's a great mix of the classic strength exercise(lunge) combined with some plyometric training.

The Lunge Split Jump has a difficulty level of beginner making it ideal for people of any fitness level.

Before attempting to perform this variation of lunges ensure that you have a strong understanding of the regular lunge.

If you have not performed regular lunges before or it has been awhile, you should spend a couple weeks practicing before attempting this version.

The Bench Hop is a great beginner level plyometric exercise.

If you have never performed plyometrics, this is an excellent exercise for you to start with first. Try it and see how plyometrics can help to improve your overall fitness.

Bench Hops help you to develop explosive leg power. They also help contribute to conditioning your core muscle while improving your agility and coordination.

Many athletes perform plyometrics to help increase their athletic ability.