Jump Down & Sit Deep

Jump squats push force through your legs at speed, then the deep squat sit reverses the effort entirely and asks your hips and ankles to relax under load. Going from maximum effort to a deep hold in one transition is a surprisingly efficient use of a minute.

The combination of plyometric work and static stretching has been shown to improve both lower-body power and hip flexibility – research suggests the contrast between the two enhances the benefit of each.