Captured Crickets AKA Hands Behind The Head Knee Jumps

You are a Cricket! No ordinary Cricket. In fact you're the leader of a highly skilled platoon of Crickets who have just parachuted into animals-that-eat-crickets territory.

Unfortunately your arrival was not kept so top secret and you and your team are unexpectedly ambushed. You become prisoners of war...you become Captured Crickets (cue 'Platoon' theme music)...

1. Kneel on a soft surface and sit back on your heels.

2. Place your hands behind your head and interlock fingers.

3. Explosively thrust your hips out and up.

4. As you land plant your feet with a stomp.

5. Pause briefly at the bottom of the squat and rise slowly.

6. Tense your glutes, quads and hamstrings hard when in the standing position.

7. Reverse lunge backwards and lower yourself slowly onto your right knee then your left.

8. Repeat the exercise making sure to lower yourself onto your left knee first (alternate knees for each rep).

Captured Crickets work the hips, quads, hamstrings and glutes and are great for developing explosive power. They are also good for learning proper hip thrust technique which is a vital ingredient for squatting and deadlifting.

For a simpler version and other variations of Crickets head here.