7. Flutter Kick
Lie on your back with legs straight and arms extend out at your sides. Lift your heels about 6 inches off the floor and rapidly kick your feet up and down in a quick, scissor-like motion.
8. Front Squat
Set a barbell Opens a New Window. on a power rack Opens a New Window. at about shoulder height (if you don’t have a rack, clean it to your shoulders). Grasp the bar with hands at shoulder width and raise your elbows until your upper arms are parallel to the floor. Take the bar out of the rack and let it rest on your fingertips—as long as your elbows stay up, you’ll be able to balance the bar. Step back and set your feet at shoulder width with toes turned out slightly. Squat as low as you can without losing the arch in your lower back.