Perform each level for three to four weeks before moving on to the advanced variation

Sets/Reps: 3x4-6
Power region: Upper body
Santas: These are great plyometric exercises for the whole upper body. You also get some eccentric work when you lower into the movement.

Level 2: On Bar
• Position bar in squat rack so it is waist-high
• Assume push-up position on bar so that body forms 45-degree angle with floor
• Lower until chest barely touches bar
• Explode up by driving body away from bar
• Have partner catch you, then guide you back into push-up position
• Repeat for specified reps