Day 3, Strength For Speed
Superset
Single Leg Pallof Hold 3×30 seconds each
Seated Hip Mobility/Strength 3×6 each
Superset
Split Stance Dumbbell Squat 3×12 each
Dumbbell Walking Lunge with Drive 3×8 each (heavier)
Superset
Hip Thrusters 3×10 (heavier)
Vertical Jump: Weight/Non Weighted 3×5+5
Superset (3 moves)
Med Ball Lateral Wall Slam 3×6 each
Pullover/Press 3×10+6
Stability Ball Rollouts 3×15