Fatjon Osmani UB

Straight Leg Lowering + Wall Press

https://www.youtube.com/watch?v=xU1-22rOPtQ
SET 3
REPS 10/10
WEIGHT BW
TEMPO 312
REST 90s

Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg

https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET 3
REPS 10/10
WEIGHT 3kg
TEMPO 312
REST 90s

Plate Chop – Low to High / Standing (Propulsive)

https://www.youtube.com/watch?v=oJidAPpI12I
SET 3
REPS 10/10
WEIGHT 5kg
TEMPO 312
REST 90s

1-Leg hop to broad jump

https://www.youtube.com/watch?v=M03prFMwSOk
SET 3
REPS 4
WEIGHT bw
TEMPO
REST 60s

Horizintal Throw + Acceleration MB

https://www.youtube.com/watch?v=Px0PWea027w
SET
REPS
WEIGHT
TEMPO
REST