4 Tips For Doing Plyometric Workouts Without Irritating Your Knees

"With this modification, feet will stay in a staggered-stance position," Davis said. "You will swing the arms in a pendulum motion by hinging at your hips. This focuses on the power of your hip thrust and omits the jumping aspect of plyo lunges."

• Setup: Driving hips back, keep your spine nice and flat — dumbbells reaching behind your hips.
• Action: Drive hips forward quickly, while arms swing forward in pendulum motion. Return back to the starting position.