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HYDRANT EXTENSION Kneel on the floor with your knees directly under your hips and your hands under your shoulders. Face the floor so your head remains in line with your back. Keeping your knee bent, lift your right leg up and out to the side as high as you can. Hold that position for a second.


Next extend your right leg straight back so it’s in line with your back. Pause for a second and then bring your right knee back to the floor. Do not twist your hips; keep your lower back as still as you can throughout the exercise. Next, repeat the two-part move with your left leg. Both legs equal one rep. Do four to six.


STANDING JUMP AND REACH Stand with your feet shoulder-width apart and your arms at your sides. Bend your knees and sit your hips back to squat slightly. Then quickly swing your arms up overhead and explode upward by pressing your feet into the floor. Your feet should leave the floor as you jump. Land on the balls of your feet with soft knees and then jump explosively again. Do 10 to 12 repetitions.


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