Legs - Mobility & Explosive Power

Hold kettlebell at chest (goblet style), perform squat.

Begin by standing upright with feet hip-width apart, holding a dumbbell in each hand at your sides. Step forward with your right foot, lowering your hips until both knees are bent at approximately 90 degrees, ensuring your front knee is directly above your ankle and your back knee is hovering just above the ground. Keep your torso upright and core engaged throughout the movement. Push through the heel of your front foot to stand back up and step forward with your left foot into the next lunge. Continue alternating legs, maintaining proper form and control. Keep your steps steady, avoid letting your knees cave inward, and ensure your movements are smooth and controlled.

Jumping Split Squats are a plyometric lower-body exercise that combines the traditional split squat with a jump to increase intensity and explosiveness. To perform, start in a split stance with one foot forward and the other back, both knees bent at approximately 90 degrees. Engage your core, then explosively push off the ground with your front foot, jumping upward and switching leg positions mid-air so that the opposite foot lands forward. Land softly with knees slightly bent to absorb impact, then immediately lower into the next squat. Maintain an upright torso throughout, keep your knees aligned over your toes, and focus on controlled landings to reduce joint stress. This exercise targets the quadriceps, glutes, hamstrings, and calves, while also improving balance, coordination, and explosive power.