For Lateral Power, Knee Stability, Quads, Hips, Upper Glutes
: Shuffle twice to one side, do a deep knee bend, then shuffle to the other side.
: Bound laterally, ending with a deep single-leg squat. Explode up and back to your starting leg for another single-leg squat.
: Same as level 2, but bound forward at a 45-degree angle.
: Stand with feet together, hands up and forward. Shuffle to the right twice, finishing in a deep single-leg squat on your right leg. Immediately explode up and left, shuffling twice and finishing in a single-leg squat on your left leg. This is one rep.
: 30 to 60 per set