1. Alternating Lunge Jumps Is definitely a way to get the heart rate up. require more effort from the quadriceps and glutes so they'll help you develop strength and power where you need it. With enhanced hip flexion and extensions this exercise is excellent for Developing explosiveness as well as core stability. Beginners should always start with static lunges and progress to the dynamic version. The key is to establish the mobility first before you make the movement more dynamic.

2. Backward Runs Most of our exercises require forward movement as a result we over develop certain sets of muscles such as the hamstring. An overdeveloped hamstring throws the body out of balance, and often leads to serious knee injuries, muscle pulls, persistent lower back pain and stiffness, and other physical problems. Backwards running exercises complementary muscles to the hamstring and provides many areobic benefits while Strengthening legs muscles, Promoting balance, and adding a variety to a workout. The idea is to add strength where you need it most.

3. Straight Leg Bounds A locomotive exercise that can be used for dynamic strengthening of the postural and posterior chain musculature. it develops power and muscular endurance and is also an excellent exercise for the hamstring because the the pulling motion. Generally it helps develop effective use of the legs.

4. Straight Leg Extensions Straight Leg Extensions target the Iliopsoas and is a good way to measure hip range of hip flexion-extension for developing a functional range of motion. This exercises also engages the abdominal muscles for stabilizing the spine and pelvis. Elevating to an incline position can be done to increase resistance and the knees can be bent with the hips to decrease intensity.