Start with feet under hip bones and arms extended holding weight. Jump out to a squat and reaching for ground while maintaining length in spine. If you find that a certain depth in the squat causes the spine round, find a more shallow position that permits long spine. Jump back in to start position. This movement mobilizes hips, knees, and ankles, while also using explosive elements to provide a stimulus to additional muslce fibers. Can also help increase body temperature and heart rate.