1) sumo squats & squat jumps or squat to heel raise (or low step jump) quads, glutes, deep core, calves 2) Renegade rows + skaters (lats, rhomboids, rear delts, anti-rotation core, shoulders, glutes, adductors and ankle stabilisers) 3) Deadlift to high pull + broad jump (hamstrings, glutes, traps, core control) 4) Arnold press + split stance switch jumps or Hops 8 each side all 3 delts, glutes quads, calves.