*Each of these exercises shown are called KNEE DOMINANT exercises, because you are hinging from your knees, but with that being said, so that you’re not feeling in it your knees, you must, for each squat, push your hips BACK to allow you to go down into the squat, therefore your weight will be distributed posteriorly (heels of your feet and butt). Chest stays up and keep core tight by pulling navel toward spine as you go into squat.
1) Squat and Swing
2) Squat Jumps
3) Squat into Side Kick (Abduction)
4) Bodyweight squats (or weighted squats- optional)
5) Side to Side Squats