Med Ball Deficit Gate Swings

A gate swing is a sumo jump squat to a standing toe tap. Stay in a calf raise when your feet are together before jumping and squatting down with the knees and hips open. Try to avoid being still and stay in constant movement until the repetitions are done. Hold on to a medicine ball, dumbbell, slam ball, kettlebell, plate, or whatever you have. Jumping to a plate will require a little more leg power than doing these on flat ground. If you want these to be more difficult you can stack 2 or more plates, but make sure they do not slide on each other to avoid injury.