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Front to Back Lunge

Place the bar on your back and step out away from any obstacles that might get in the way of this exercise. Stand with both feet shoulder width apart together. Step out planting your front foot in front of you and lowering yourself down with your back knee coming within an inch of the ground. Push up hard with your front planted foot and return to the starting position, and use the same push off foot and step back reaching out behind you and now lowering yourself with the opposite leg.

Jump Squat

Stand with both feet shoulder width apart. Keeping your feet planted jump up as high as you can and as you land come down to a parallel position and try to plant your feet exactly where they started and repeat from the starting position.