Quadriceps, Glutes, Hamstrings
Calves, Core
Watch Tutorial
https://www.youtube.com/shorts/YzEKWrLJB3s
https://www.youtube.com/shorts/gwWyIWrNHpM
https://www.youtube.com/shorts/nPEmAWI03aI
https://www.youtube.com/shorts/pJG25S6dDls
https://www.youtube.com/shorts/tb_sF8wteE0
https://www.youtube.com/shorts/zj0xHb-Q9D8
https://www.youtube.com/shorts/Fhz-s_Hqo8I
https://www.youtube.com/shorts/iUxOQbL6L3M
https://www.youtube.com/shorts/CuQWVfUPS-4
https://www.youtube.com/shorts/zeg0BobQoMI
Stand feet shoulder-width.
Squat partially, swing arms back.
Jump forward explosively, extending body.
Swing arms forward.
Land softly both feet, knees bent.
Repeat.