Sprinting Sets: 5-8 Reps: 50 meters Sprint for 50 meters as fast as you can and walk back to the starting line. Take at least a five minute break between sets. Jump Squats Sets: 3-5 Reps: 5-10 1. Start by standing with your feet shoulder-width apart. 2. Sink your hips and jump as high as you can. 3. Repeat each rep without a break between them. Glute Bridge Sets: 3-5 Reps: 8-12 1. Start by lying on your back with your feet flat on the floor and knees bent at 90 degrees. 2. Push your hips up until they’re fully extended and squeeze your glutes. Hold for three seconds. 3. Lower back to the starting position and repeat. Calf Raises Sets: 2-3 Reps: 10-20 1. Stand on the edge of a stair or box with your heels hanging off the edge. If you use a box, make sure it’s stable. Hold onto a wall for balance. 2. Raise up onto your toes and hold for a second. 3. Lower your heels as far as you can and immediately raise yourself back onto your toes. Static Squat Sets: 2-3 Reps: 30 seconds to two minutes 1. Stand with your feet shoulder-width apart and your toes slightly turned out. 2. Squat down until your thighs are parallel. Hold for 30 seconds to two minutes. Stability Ball Hamstring Curls Sets: 2-3 Reps: 8-12 1. Start by lying on your back with your feet on a medium-sized stability ball. 2. Use your hamstrings to pull the ball toward you. Raise your hips off the ground as you move the ball. 3. When your hips are fully extended, pause for three seconds and slowly return to the starting position.