Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Stand straight, feet shoulder width apart. Position the workout bar on top of your shoulders.
Lower your body by bending the knees, stop when thighs are parallel with the floor. Power through forcefully so that you jump slightly using your thighs and calves, raise yourself up on the balls of your feet to add stability and shock resistance on the return to the ground.