Pogo jumps

2 Sets

Linear Pogo Jumps

2 Sets x 10 Reps

Single leg linear pogos

2 Sets x 10 Reps

Single leg lateral pogo

2 Sets x 10 Reps

Single leg broad jump

2 Sets x 8 Reps

Single leg lateral broad jump

2 Sets x 4 Reps

Single leg box jump (land 2)

3 Sets x 8 Reps

Skater jumps

4 Sets x 4 Reps

Sprinter step ups

4 Sets x 8 Reps

Band Bench Press

5 Sets x 2 Reps

Band facepull with external rotation

5 Sets x 10 Reps

Dumbbell Incline Bench Row

3 Sets x 8 Reps

Weight Plate Front Raise

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Seated dead bug

3 Sets x 10 Reps