A - complete 3 sets of the below:
Goblet Squat x 12 (if no weights try bag of flour/potatoes or heavy household item)
Squat Pulse x 12 (hold at the bottom of squat and slow pulse)
Squat Jump x 12
Hip Bridge x 12 (place same weight as above across hips)

B - complete 3 sets of the below:
Raised Leg Split Squat x 12/leg (use weight as above)
Reverse Lunge w Kick x 12/leg
Split Squat Jumps x 12/leg
Step Up x 12/leg (use sturdy chair or something about knee height)

C - complete 3 sets of the below:
Side lunge w knee drive x 12/side (use weight as above)
Lateral Step Out Squats x 12/side
Lateral Skater Jumps x 12/side

Finisher:
Squat Jump to Split Squat Jump
30sec on/15sec off x 4