| 2 Bosu Jump and balance | | | https://www.youtube.com/watch?v=jvndoryrJrg&t=210s |
| 2 bosu jump and medicine throw | | | |
| Bosu/yoga ball plank | | | |
| Side plank | | | |
| Siide plank and dumbell lift | | | |
| Landmine rotate | | | |
| LAndmine Press | | | |
| jump high hurdle and medicine ball throw | ( | | |
| three hurdles lungee and twist with weigth | | | |
| Banded side step/explosive jump | | | |
| Side platform jump up and balance | | | |
| forward box jump shuffle and repeat | | | |
| Cross lateral hurdle jump and double hop | | | |
| medi overhead throw | | | |
| elevatd side rotation | | | |
| forward rollout | | | |
| plyo lunges | | | |
| resistance run and lunge | | | |
| single leg strength | | | |
| forward jumps | | | |
| Lateral jumps | | | |
| lateral shuffles followed by sprints | | | |
| plyo lateral lunge and jump | | | |
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| yoga ball rollouts | | | |
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| Side plank dumbell twists | | | |
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| over/under hurdles | | | |
