Muscle knots—also called "trigger points"—are everywhere in your body and restrict the length of your muscle tissue, making them shortened and weaker.
Use a foam roller to relieve these spasms, focusing on moving slowly and stopping on tender spots until the knot releases.
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Brace your body as you land in a squat position with your arms out in front of you.
Using the heel of your lead foot (the one that's on the floor), push yourself back up into a standing position. Try doing 3 sets of 8 reps on each leg on your lower-body workout day.
A depth jump is performed by stepping off a box, then exploding up immediately after landing on the ground.
Follow this progression: Week 1: 3x3 reps Week 2: 4x3 reps Week 3: 5x3 reps You're probably less familiar with this plyometric move: knee-to-feet jumps.
How to do it: Come down to your knees and sit back on your heels.
Roll up and down from the bottom of your hip to the top of your knee. To do it, stand a couple paces away from a bench, and place your non-working leg on it. Hold a dumbbell in each hand and stand erect with your chest up.