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Exercise | Reps | Notes |
Non counter movement jump and stick | 5 | Full extension on take off, land softly like a cat- chest up, hips back, lower limb vertically aligned. |
Lateral/medial non counter movement jump and stick | 5 per leg | |
Bodyweight squat | 5 | Sit back, chest up, knees open |
TRX row | 5 | Torso tight, body in a straight line, elbows close to body |
TRX reaching RDL | 5 per leg | Body straight, bend at hip not waist |
Push up | 5 | Torso tight, body in a straight line, elbows close to body |
Palof press isometric hold | 30s per side | Torso tall, squeeze glutes, no unwanted movement |
Lateral BW squat | 5 per leg | Toes forward, chest up, hips back |
Plank on knees | 30s | Torso tight, body in a straight line |
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