| Reps | tempo | wk 1 Sets | week 2 | week 3 | ||
| Hamstring Stretch w Torso rotation | 30s | Slow | 3 | 3 | 3 | |
| Hip Mobility | ||||||
| Hip Mobility Warm up | 4 | medium | 3 | 4 | 3 | |
| 1/2 Kneeling Box Jump | 6 | medium | 3 | 3 | 3 | |
| Initiate and integrate stability | ||||||
| Split Squat Jump Elevated Rear foot | 8 | fast | 3 | 4 | 3 |
