1. Level Double Leg Lower Single Leg Lower Jump - Vertical Jump - Horizontal
1 BW Squat BW Reverse Lunge Double Leg - Landing Double Leg - Landing
2 DB Goblet Squat (5kg) BW Walking Lunge Double Leg - Height Double Leg - Height
3 DB Goblet Squat (8kg) BW Walk Lunge w/ High March Double Leg - Repeat Double Leg - Repeat
4 DB Goblet Squat (10kg) DB Goblet Split Squat (5kg) Single Leg - Landing Single Leg - Landing
5 DB Goblet Squat (12kg) DB Goblet Split Squat (8kg) Single Leg - Height Single Leg - Height
6 DB Goblet Squat (15kg) DB Goblet Split Squat (10kg) Single Leg - Repeat Single Leg - Repeat
7 Broomstick Squat DB Goblet Reverse Lunge (5kg)
8 BB Squat (3kg) DB Goblet Reverse Lunge (8kg)
9 BB Squat (8kg) DB Goblet Reverse Lunge (10kg)
10 BB Squat (14kg) DB Goblet Walking Lunge (5kg)
11 BB Squat (20kg) DB Goblet Walking Lunge (10kg)

2. Level Jump - Drop Upperbody Pull Upperbody Push
1 Double leg - small Incline Fatman Chin Incline Pushup
2 Double leg - medium Knees Bent Fatman Chin Knee Pushups
3 Double leg - high Knees Straight Fatman Chin Feet Pushups to Cone
4 Single leg - small Feet Elevated Fatman Chin Feet Pushups to Ground
5 Single leg - medium Seated Row DB Pushups
6 Double leg - rebound vertical Benchpull BB Pushups
7 Double leg - rebound horizontal SA Seated Row Broomstick Military Press
8 Double leg - rebound repeat vert. DB SA Row BB Military Press (3kg)
9 Double leg - rebound repeat hor. BB Bent Over Row BB Military Press (8kg)
10 Single leg - rebound vertical BB Military Press (14kg)
11 Single leg - rebound horizontal DB Military Press

3. Level Trunk Glut Trunk
1 Prone Hold - 30sec Glut Bridge - 30sec Side Hold - 30sec
2 Prone Hold - 45sec Glut Bridge - reps Side Hold - 45sec
3 Prone Hold - 60sec Glut Bridge - 30sec band Side Hold Leg Lift - 30sec
4 Prone Hold - 90sec Glut Bridge - reps band Side Hold Leg Lift - 45sec
5 Around the World - 5sec x 1 5kg Glut Bridge - 30sec Star Hold - 30sec
6 Around the World - 10sec x 1 10kg Glut Bridge - 30sec Star Hold - 45sec
7 Around the World - 5sec x 2 5kg Glut Bridge - reps Partner Resist Side Hold - 30sec
8 Around the World - 10sec x 2 10kg Glut Bridge - reps Partner Resist Side Hold - 45sec
9 5kg ATW - 5sec x 1 Weight + Band - reps Partner Resist Leg Lift - 30sec
10 5kg ATW - 10sec x 1 Single Leg Glut Bridge Partner Resist Leg Lift - 45sec
11 SA SL Prone Hold - 30sec Wicket Keeper Walks Partner Tug of War