Load a barbell with moderate or heavy weight, using bumper plates if possible. Stand with feet hip-width apart, your shoelaces under the bar. Without bending your knees, grab the bar right outside your knees. Bend your knees to bring your shins to the bar. Without lifting the bar, pull yourself up and away from the bar to lengthen your spine. Maintain this long spine. Drag the bar up the leg to stand completely vertical. Hinge the hips back to drag the bar back down the leg, just below the knees. Bend the knees to set the bar down to the floor. Repeat. Do 12 to 20 reps.
Sit with legs extended in front of you, your left knee bent and left foot flat, palms flat on the floor. Secure the end of a band around something solid, like the base of a machine, and loop around ankle and top of your right foot. Lift and rest your right calf on the handle of a kettlebell. Slowly flex your foot (bring toes toward knee), then point. Repeat for one minute. Switch legs and repeat.
Wrap a resistance band around your ankles, then get into plank position with your hands beneath your shoulders and your feet close together. Jump your feet out wider than shoulder-width, then jump them back to start to complete one rep. Do 15 to 30 reps.