4-Dot Drill

Step by step instructions

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Exercise Steps 1

Step

Stand with feet hip-width apart, arms by sides. Imagine there are four dots in arranged in a square shape formation on the floor and you’re standing on the back right dot. Lower into a squat.

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Exercise Steps 2

Step

Immediately jump up and forward, landing on the front right dot (swing arms as needed to help propel body) in squat position. Repeat, landing on the upper left dot. Repeat again, landing on the back left dot. Repeat once more, landing in starting position to complete 1 rep.