Movement Based Strength

TBA

Hurdle step bounces

Arms in front

Volume

4 sets
10m

Hack squat hip lock

With safety bar

Volume

4 sets
5 each side

Front leg box taps

With fast rotations (faster than video)

Volume

3-4 sets
10s bursts x2 (each set)

Step up to hack squat hip lock

With safety bar

Volume

4 sets
5 reps each side

Canoe snatch

With kettlebell

Volume

3-4 sets
5 each leg

Forefoot switch jumps

With aquabag rotations

Volume

3-4 sets
6 each side