Get right at or right below paralell , hold that position for as long as you can. Record your time.

Accumulate 30 seconds, doesn't have to be for straight. Break it up if you have to.
Pull your self up with the chin about the bar, maintain this position squeezing lats, tucking hips. Once chin drops below the bar, time stops

To get this right feeling, push heals into the wall as you feel like you are dragging your hands towards hands at the same time. Breathe.
Getting into a crawl position and feet on the wall. As your pushing into the wall, press your chest away from the floor expanding your upper back. Keep traps down, hold this position with knees a few inches off the ground.

How many jumps can you get in 30 seconds. Focus on full intent here, getting height, and quick off the ground.
What Ground Reaction Time here quick, once you land jump back up again. More quick jumps compared to how high you go.

Get your station set up, really focus on these 3 movements. Not about speed here, take rest periods when needed. With weight on trap bar, choose a weight where each set you have 3-4 reps left in the tank. Once 20 Minutes is up, your set is finished.
We are elevating the bar to push more volume and load while eliminating some risk. Still focused on the concentric portion of this lift ( going up.) And really driving through the legs

Don't have to set up foot like this, more I want your hand and support set up like this. Again you can load this up and recommend using the hand support to create less global fatigue
Utilize something you can hang on to. We are trying to reinforce a biased foot posiiton here to drive more pronation and nutate the sacrum to help with hinge pattern. Focus on form here and "hamstring focus." On the way up from the hinge, really focus on driving force with the inside arch of the foot.

Setting up in a push-up position, perform a row with the dumbbell staying stable on the strait arm side. Make sure hips stay stable and lower back not arching.

Start in a good loaded position, as you attempt your jump throw the ball into the wall with force and catch the ball on the other side. Repeat this drill while maintaining balance and stability.

Feel the load of the weight pull back into your back hip, set up in a retro step position and use hips/pelvis to bring the rope back up. Focus on really loading that hip and moving pelvis

Trying to create expansion through posterior region. Inhale on the way back, exhale on the way up hugging your knees to your chest best you can and keeping chin up to open up airway and to not create stress in your neck

Starting in a push-up position, bring foot up lined up with your hand. Bring the hand closets to the foot and bring it to the outside then transition to a pigeon position. Hold for 2-3 breaths and return to the original position. Repeat this for the required number of reps.

How long does it take you for you to finish 3 sets, record time.
Start with elbows locked out, bring chest all the to the floor, release the hands and get arms straight with hands not touching the floor. Perform a push-up all the way up back to arms locked out. Try to keep hips tucked under the whole time.

Grabbing something that you can elevate your heels about 2 inches off the ground. I am using 5 lb plates. Notice how I trap my air at the top before I go into the squat. Try to maintain a slight tuck in your pelvis and exhale as you stand up. Do not let your pelvis go back into an anterior position or let your back arch back out as you stand up. Maintain a stable pelvis through out the whole movement.

Feel like you are only rotating your pelvis as you slightly reach the kettle bell down your leg keeping load in the hip not the back.

Starting in a single leg position, let the load pull you into a hinge, maintaining stability come back to the starting position then perform a row.

Using a dumbbell, sit down into a squat and on the way back press the dumbbell keeping ribs down and neutral with the lumbar spine.

Start by moving the feet, with the inside foot step forward and press the band slightly forward. Try to stay stable and keep repeating the same sequence for the required number of reps.

If you dont have a small box, just land on the floor
Starting in a tall kneeling position, initiate the drill by lifting the outside foot up, right when it touches the ground jump laterally onto a small box or can be on the ground as well. Key is to stick the landing and do not use the back foot to propel, use outside leg to fee like you are pushing the ground away.

Utilizing the wall for your back foot, start the kettle bell in your same hand which the foot is down. Switch to the other hand as you transition into a hinge without the back foot coming off the wall and being controlled

Choose a weight that is challenging to stabilize. If I were you doing this, I would choose a kettle bell that was 25-35 lbs
Watch the video completely and focus on each progression. Your only cue should be to keep same side foot on the ground and keeping db side arm as strait as you can.

Perform a lateral jump towards the wall, as you land throw the ball at the wall. On the first catch, switch feet quick perform another throw and jump back to the original position. You are always throwing across the leg.

Breaths = reps
(Cues in the video)

Laying on your side, with your top leg on the foam roller or object. Lock that leg down and rotate your upper body to other side trying to keep lower back from flaring up and focusing on tspine.

Start with a knee pull to the chest and then while maintaining balance perform a hinge

Bring one knee up and with both arms straight rotate over the knee that is up and then drop down into a lunge with a side bend. Repeat

Perform a lateral lunge with good form, cycle your inhales and exhales. Bring your opposite elbow to your opposite knee with a proper hip shift. Perform the same strategy on the other side as you travel down the room

Pick a piece of cardio equipment and a measurement. example: Assault Bike, 75 Calories in 5 minutes. Record your measurement.

With feet on the bench and hooking heels at the end of the bench to establish a good pelvic position, perform a bilateral bench press. The load should be 50-60% of what you usually do, we are just trying to drive better pelvis/ribcage position for sensory work.

Using a freemotion or a cable machine, alternate your pulldown and with each rep feel like you are doing a side crunch and exhale. (Compressing the ribcage) Make sure the opposite side arm is long.

Starting in a pushup position, push your whole body up off the bench. Make sure you are aware of your wrists and landing soft on the bench.

Getting into a position like you are starting a lawn mower, your opposite side arm can be on your opposite side leg. And perform the row pattern keeping a stable core and good spine angle.

Holding a kettle bell in a front rack position, drive your knees up feeling tension in the opposite side glute. Try to maintain that tension as you stride forward and do not let your lower back arch!

Using a med ball, lean back keeping feet on the floor and lower back neutral! Press the ball from the chest and maintain good core stability.

Kicking one leg out, rotate to that foot and hold the stretch for 2-3 seconds, then rotate back to the original position.

Don't over think it but watch how I roll and where I end each position, good exhale on the reach.