Warm-up
- tabata sprints or cycling
Lifting
- squat lifts
- lunges
- single leg romanian deadlift
Plyo
- squat jumps
- single leg vertical jump
- scissor jump
- single leg hops side-to-side
- single leg hops forward-and-back
- power skipping
harder plyo
- single leg target jumping
- single leg zigzag jumping
