Horizontal Jump 2-LEG

https://www.youtube.com/watch?v=LG5xXMgDwic
SET 3
REPS 5
WEIGHT
TEMPO
REST 90s
DAY 4 PLYO 1

1-Leg hop to broad jump

https://www.youtube.com/watch?v=M03prFMwSOk
SET 4
REPS 4/4
WEIGHT
TEMPO
REST 90s
DAY 4 PLYO 2

HIP THRUST BB 2-LEG

https://www.youtube.com/watch?v=Gm3N71_27Ts
SET 4
REPS 6
WEIGHT 100kg +
TEMPO 401
REST 30s
DAY 4 A1

DB BP 2-ARM

https://www.youtube.com/watch?v=p1e1KEF58h4
SET 4
REPS 6
WEIGHT 15kg
TEMPO 401
REST 90s
DAY 4 A2

1-LEG RDL w/ hip rotation

https://www.youtube.com/watch?v=LxPhlfDnXu8
SET 4
REPS 8/8
WEIGHT
TEMPO
REST
DAY 4 A ACTIVE REST

NORDIC HAMSTRING

https://www.youtube.com/watch?v=nCBgrj-uaQA
SET 4
REPS 6
WEIGHT BW
TEMPO 401
REST 30s
DAY 4 B1

CURL TO SHOULDER PRESS 2-ARM / SPLIT SQUAT POSITION

https://www.youtube.com/watch?v=GpJ5GSv1Vwg
SET 4
REPS 6
WEIGHT 9kg +
TEMPO 401
REST 90s

Quadruped single leg adductor stretch w/rotation

https://www.youtube.com/watch?v=elZ4IZG0bYY
SET 4
REPS 8/8
WEIGHT
TEMPO
REST
DAY 4 B ACTIVE REST