Given the legs are comprised of both fibre types, each responsible for the overall performance, and size potential of the individual muscles of the legs, it is important to target each with specific rep ranges.
Plyometric squats involve explosive movements that require your muscles to exert maximum force in a very short amount of time — they combine speed with strength to make you more powerful.
Before moving on to squat variations, make sure you have mastered the basic squat movement.
How to: Start in a squat with arms crossed in front of chest.
Time: 15 minutes Equipment: None or kettlebells, , and box, optional as desired Good for: Lower body Instructions: Choose three moves below.
Jump back to start.