Squat swing lunge

This exercise is brutal when done in a circuit with burpees and lateral BOSU squat hops. Stay low throughout the movement...your quads will be screaming at you in no time. Establish a rhythm and your balance on the first couple of reps....brace yourself with your abs and keep your core tight. Because of the explosive movement backwards combined with the swing, if you are not tight you will arch your back too much. Also the same reason this movement should not be done with any type of shoulder injury.