Half Kneeling Pallof Press + Weight Plate

Angle Barbell Press

Resisted Lever Bell Swing

Pulled Front Lunge

Drop Off Jump

Shoulder Circle

Ultimate Monster Walk

Rotational-Parallel Softmed Medicine Ball Deceleration Catch(Partner) Split RNT

Hip Lock Double Leg Exchange

Acceleration Wall Drills Ankle Tap Off to Load and Lift 1-Arm

Rotational-Parallel Softmed Medicine Ball Pitch Half Kneeling CM

RDL 1-Leg to Scale Jump Hurdle Step Over Lateral Push Out

Rotational-Parallel Softmed Medicine Ball Shot Put Tall Kneeling NCM

Rotational-Perpendicular Landmine Press 1-Arm Hip Lock to Box

Ankle Tap-Off & Toe-Off Stability Diagonal Lift

Hurdle Step Over to Decline Box Lateral Lunge

RDL 1-Leg to Box / Super Band Dangling Plate Perturbations Contralateral

Lateral Shuffle 2-Steps to Crossover-Cut

Lunge Variations (BWD-FWD-Lateral-Crossover-Drop) Shoulder Packing Front-Hold

Shoulder Packing 90-90 + 90° Base Rotation

1-Leg Base ISO-Hold + Shoulder Packing 1st

1-Leg SQ RNT + Lever Bell 3-Way Reach

Side Bear Crawl

Resisted Shoulder Flexion

Hip Drive

Hip Circle

Staggered Zigzag Walk + Shoulder Packing

Glutes Bridge Straight Leg + CORE Engagement + Hip Flexion

Comerford Hip Complex

All Four Leg Extension

Side Lunge + Pallof Press

Single Leg Jammer

Jammer

Scapular Adductor Stretch

Lunge Position Assisted AF IR

Pulled Bear Crawl

2 Step Deceleration（Side）

3 Step Deceleration（Forward）

Box Step Up

Absolute Speed Wall Drills Back-Up-Recover

1-Leg Deceleration Against Wall

Technical Buildup 50% Speed + Overhead

Pop-Float Skip + Overhead

High Heels Pause on 3 + Lateral Push Out

Horizontal Iron Cross In and Outs Serial (Lateral-Diagonal-Diagonal)

Super-Band Clappers D2 Pattern 3-Position Half Kneeling RNT