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Plyometric Power Workout 1. Plank Squats Start with your feet shoulder-width apart and begin to lower the body keeping your weight in your heels as if you are sitting back into a chair until thighs are parallel or close to parallel with the floor. In one fast motion drop the hands to the floor and jump your feet back to a plank position making sure the body remains in a straight line from head to toe. Immediately jump your feet back to the squat position to complete one rep. 2. Ply-Ups Start in a plank position with wrists directly under the shoulders body in a straight line from head to toe. Lower your chest to the floor and then push up explosively with enough force for your hands to leave the floor for a second and then land softly. 3. Broad Jumps Stand with feet hip-width apart and begin to lower the body keeping your weight in your heels as if you are sitting back into a chair stopping just before your thighs are parallel with the floor. Jump up as high as you can and forward and focus on landing softly on your feet. Immediately return to the quarter-squat position and repeat. 4. X-Overs Stand with feet shoulder-width apart and begin to lower your body keeping your weight in your heels as if you are sitting back into a chair until thighs are parallel with the floor. Jump straight up explosively and as your feet leave the floor cross your right leg in front of your left then uncross so you land with feet shoulder-width apart to complete one rep. Immediately lower back into the squat and repeat this time crossing the opposite leg in front. 5. 180 Jump Squats Stand with feet hip-width apart and begin to lower your body keeping your weight in your heels as if you are sitting back into a chair stopping just before your thighs are parallel with the floor. Jump up turning your body 180 degrees mid-air in order to land facing in the opposite direction. Immediately lower into your quarter-squat again, and jump and turn in the opposite direction so you land in starting position to complete one rep. 6. Pass Fall Go Kneel on the ground and hold a weighted ball with both hands against your chest. Explosively push the ball forward from your chest and release it far as possible. Follow through by falling forward and catching yourself with your hands on the ground shoulder-width apart. NEW YORK (AP) -- When Superstorm Sandy hit the East Coast flood insurance companies working for the Federal Emergency Management Agency dispatched an army of structural engineers to do some detective work. Their assignment: Find out how much damage to policyholders homes was caused by surging seawater and how much predated the storm. Now two years later lawyers representing about 1500 homeowners are trying to prove that some engineering firms hired to inspect the damage issued bogus reports to give skeptical insurers ammunition to deny claims. Broken foundations the lawyers say were falsely blamed on poor construction or long-term settling of the soil. Cracked and warped walls were written off as being due to old age. So far there is been a little proof available publicly. Some engineers who worked the coast after the storm say a lot of homeowners were simply unaware of long-standing but hidden problems exposed by the storm. But the issue got the attention of a federal judge in New York after a Long Island family uncovered evidence that an engineer who examined their property had been instructed by a supervisor to reverse his initial finding that the flood caused irreparable structural damage. U.S. Magistrate Judge Gary Brown ordered insurers to produce reams of additional records that could help reveal whether engineering contractors edited damage reports in ways that improperly minimized payouts to hundreds or even thousands of storm victims. These unprincipled practices may be widespread Brown wrote in his Nov. 7 order. New York attorney general has opened a probe. FEMA has asked its inspector general to investigate. Homeowners made similar claims about doctored engineering reports after Hurricane Katrina when some insurers were accused of trying to shift blame from the 2005 storm winds to its monster flood which was not covered by homeowner policies. This time though there is no wind-versus-water fight and it is not clear why any insurance company would have a motive to cheat. Most were merely processing claims for FEMA; none of their own money was at stake. The government pays insurers marginally more to approve a claim than to deny one. There is simply no incentive ... to try to guide the engineer to an opinion or to try to find no coverage said Henry Neal Conolly president of Wright Flood the nation largest flood insurance company. He wrote in an email to The Associated Press that he was not sure at all what the alleged conspiracy is or could be not to pay claims. Lawyers for flood victims have suggested that fighting claims is so deeply ingrained in the insurance industry DNA that it is applying the same bare-knuckle tactics to the National Flood Insurance Program out of force of habit. Others say the industry knows the program is under financial strain and is trying to help preserve it so they can continue to collect fees for selling and serving policies. Insurers can also be penalized by FEMA if they pay a claim later determined to be invalid though in recent years those sanctions have been rare and light. From 2011 to 2014 FEMA imposed just $742000 in penalties on flood insurance contractors that were found to have overpaid claims according to agency figures. That is a trifling amount compared to the $8.1 billion in flood insurance payouts made to 132000 Sandy victims. To homeowners who feel shortchanged motive does not matter. I cannot say why it is happening but it is definitely happening said Chris Gerold an attorney representing some of the roughly 1500 homeowners in New York and New Jersey who are suing over what they say are improperly denied flood insurance payments. The scrutiny of engineering firms began after a New York couple Deborah Ramey and Robert Kaible raised questions about damage reports prepared on a badly flooded investment property they owned in Long Beach. The engineer who visited the house in December 2012 initially concluded that it suffered a partial foundation collapse in the flood. But those findings were rejected by a supervisor at his engineering firm Louisiana-based U.S. Forensic. The manager then rewrote the report with a reverse conclusion that the home sloping floors and tilted walls were the result of long-term settling, not flooding. As a result the bulk of the insurance claim was denied. The family complained so loudly that their insurer Wright Flood asked U.S. Forensic to do a second inspection. When the engineer returned he was carrying his first draft of the report which the family read and photographed. The judge also said some details within the report appeared to have been invented to cover up shortcomings of the initial inspection. He accused U.S. Forensic of engaging in reprehensible gamesmanship and ordered all insurance companies in Sandy-related litigation in New York to disclose any similar draft reports. Since then a Texas lawyer Steve Mostyn has filed additional lawsuits accusing another engineering firm of misconduct. The suits said a manager at HiRise Engineering of Uniondale New York completely rewrote two reports submitted by a freelancing Brooklyn engineer Harold Weinberg then affixed his signature without his consent.