Power Squat Jump 180 Degrees [0:07]: Beginning in a squat position with your chest up, explosively jump up and forward, rotating 180 degrees in midair and softly landing back in a squat position.
Side Lunge Into Cross Under Lunge [0:18]: Beginning with your feet at hips-width, do a side lunge followed by the same foot crossing under and behind the other to do a cross under lunge.
Weight Transitions [0:28]: Beginning with your feet wider than hip-width, shift your weight from side to side, keeping your chest tall and bending deeply into one knee at a time.
Skating Strides [0:38]: Mimicking your on-ice skating stride, extend your right foot back and to the right while bending deeply into your left knee while your right arm is bent and extending forward, up, and slightly across your body. Get your arms and legs in sync and switch sides.
Three-Point Strides [0:48]: Beginning with a deep knee bend and your feet together, extend one foot directly behind you, fully recover back to the middle, extend the same foot back and the side (roughly 45 degrees), fully recover back to the middle, extend the same foot directly out to the side, and fully recover back to the middle before switching feet.
Split Squat Jumps [1:08]: With your feet in a lunge position, jump off your front foot landing back into your lunge.
Inside Edge Jumps [1:19]: Perform lateral jumps off your inside edge. Therefore, use your right foot to jump left, landing on your left foot, loading your knee, and jumping to the right off your left foot.
Outside Edge Jumps [1:32]: Perform lateral jumps off your outside edge. Therefore, use your left foot to jump left, landing on your right foot, loading your knee, and jumping to the right off your right foot.
Knee Jumps [1:43]: Beginning with your knees on the ground, load your core, and explode upwards to land on your feet.