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Vertical Jump Lunge

Begin facing the ladder vertically. Stand tall with your feet hip-width apart. Step out to the side with your lead leg while simultaneously landing in the first box with your following leg. Bend your knee and push your hips back, then return to the starting position and repeat the movement with the alternate leg landing opposite the ladder and your initial lead leg landing in the second box. Alternate moving forward. Keep your abs tight to give your back support, face front. The alternating side lunge targets your glutes, quads, hamstrings and inner thighs, and helps strengthen your core, calves, and outer thighs. This exercise improves dynamic balance and agility and increases performance and flexibility.

Carioca

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One Step

Begin facing the ladder vertically. 1 Step is a quick and light run through the ladder with one foot in each box, picking your feet up just enough to get over each rung. Arms are at 90 degrees and only moving at about a quarter of the swing you would use with a full sprint. Keep a forward lean with your weight over your toes to use your body weight to pull you through the ladder.