Start

1.  Stand with your feet pointed straight ahead and placed shoulder-width apart. 

2.  Hold a dumbbell in your hand, hanging at your side. 

Movement

3.  Lunge forward, landing on the heel of the front foot and reaching the dumbbell toward the front foot.  Stabilize with your front foot straight and flat, bend your knee 90-degrees and keep it directly over your second and third toes.  The knee of the back leg should be bent 90-degrees as well with the heel of the back foot lifted off the ground. 

4.  Push off the heel of the front foot and return to your standing position while curling the dumbbell to your chest. 

5.  Next, press the dumbbell overhead, fully extending your arm.  Return the dumbbell to your chest and repeat the exercise.

(Source: blog.madsweat.com)

 Add this move to your workouts to maximize you efforts.

Sagittal Plane Jump with Stabilization

               Muscles Worked

Start

1.  Stand with your feet pointed straight ahead and placed shoulder-width apart. 

2.  Lift your chest and tuck in your chin. 

Movement

3.  Draw-in your navel and contract your glutes as you prepare to jump forward. 

4.  Jump forward and land softly, holding the landing for a few seconds.

(Source: blog.madsweat.com)