· Balance on right leg
· Keeping weight on heel, initiate movement by driving hips back
· Squat until thigh is near parallel
· Explode out of squat position; repeat for specified reps
· Perform on left leg

Sets, reps and rest time for all progressions

First week 3x3 on each leg; 90-second rest

Second week 3x5 on each leg; 90-second rest

Third week 3x8 on each leg; 90-second rest

Coaching Points: Keep chest and head up throughout exercises // Keep front knee behind toes // Lower in a controlled fashion // Explode out of bottom position // After you can perform 3 sets of 8 with perfect technique, start adding resistance