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Overhead squat â a non-weight bearing variation of the squat exercise, with the hands facing each other overhead, biceps aligned with the ears, and feet hip-width apart. This exercise is a predictor of total-body flexibility, mobility, and possible lower body dysfunction.
Landmine lateral lunge 3x8 reps each leg. Isometric squat with overhead press 3x8 reps each side (How to do it: Hold the bottom phase of a squat while you press a barbell or dumbbells overhead.) Landmine rotations 3x8 reps each side (How to do it: Place one hand at the top of the bar and the other right below.