Part A

A.dvanced:

2 down one up pistols 5-10 reps each leg

Intermediate:

heel raised

Beginner:

doorframe assisted

3 rounds

Progression: complexity of movement, tempo on the way up ensuring perfect knee alignment

Part B

tempo contralateral split squat (goblet for beginner)

6 reps each leg

4 sec down 4 sec hold explode up

5 sets

Progression: small increase in number of eepetitions, large increase in total time under tesnion per set

Part C

EMOM 20min

EVEN single arm swings

ODD max height jumps X 5

choose a number which allows to keep intensity of each swing, big focus on antirotational strength at the top and bottom of thw swing

Part D

floor hamstring curls or walkouts X 6-9 into 6 reverse Nordics 3 rounds increase distance on reverse nordics

Part E

2min side hold each arm

20 russian twist each side after both holds

3 rounds

Progression: increase in number of repetitions per set"