JUMP SHRUG

Preparation
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. Hold the bar with overhand grip at arm's length, keeping knees and hips bent so that the bar hang below the knees.

Execution
While bent, jump up thrusting your hips forward and shrugging your shoulders upwards forcefully. Return to starting position.