1) Bulgarian Split Squats
Working muscles: Quads, glutes, core and calves.
Progression: Standing in a lunge position, rest the toes of the back foot on a one- to two-foot bench or box. Lower the torso straight down by bending the front knee, ensuring it isn’t lunging forward beyond the toes. When the forward thigh is parallel to the ground hold for one to two seconds and then slowly come back up to a neutral position. Repeat 10 to 15 times on each leg.
Extra credit: Add a small hop at the top of the movement or hold a ten-pound weight in each hand.