Forward Lunge to Wide Stiff Leg Deadlift:
I am holding 20lb dumbbells. Forward lunge taking a big step out there keeping both knees at 90* angles. Front leg parallel to the ground without letting your knee go past your toes. Push yourself back up with feet slightly wider than shoulder width apart. Dumbbells go to the front of your body and do a stiff leg deadlift. The key to the DL is keeping your back flat (don't round it) chest up and head up. Stick your butt back there. Then forward lunge on the other leg. That is 1 rep. I did 10-12 for 3 rounds.
Go right into a round of Lunge Knee Hops. Lunge back touching the floor. Bring the knee up with you and hop. I do about 10-12, then switch legs. Make it hurt so good………
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