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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.

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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.

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