Answer:
1. jumping jacks
2. knee bends
3. leg swings
Explanation:
1. The Benefit of jumping jack is it work all the major muscles in the lower body, strengthening your glutes, hamstrings, quads, hips, calves, and shins. The higher and faster you jump, the more power and strength you'll develop. You can also wear a weighted vest to increase the intensity and load.
2. the benefit of knee bends is The deep knee bend forces your glutes, quads and calves to contract, which increases blood flow to those muscles. As you lower down into the knee bend, your glutes, quads and calves eccentrically contract, which means they lengthen as they contract, which helps reduce the risk of strains.
3. the benefit of leg swings is it increases mobility without reducing your performance readiness. “They allow you to have the range of motion that you require for that joint to move, but still maintain the tension to stabilize the joint and produce power when you need it.
