Body Part: Full Body
Step 1: Stand with your feet hip to shoulder width apart and toes pointing straight ahead. Draw in the belly button.
Step 2: Rapidly descend to a depth that feels explosive (typically around a quarter squat) while pulling the arms back to the side.
Step 3: Quickly and powerfully reverse the pattern and jump up, raising the arms above the head. Land as quietly as possible and immediately begin the next repetition. Maintain posture throughout.
Step 4: Repeat for the desired number of repetitions. Avoid knees collapsing inward, back arching or slouching, or uncontrolled head movement.