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Anchor a resistance band to a secure surface place the band around both shoulders and jump as high possible. Perform for 60 Sec.
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Nordic EXT.
With your feet anchored either with a bar/weight or partner, hinge forward with your hands behind your back and the only movement happening at the knee joint. You can start with an exercise ball and progress to going all the way to the floor. this exercise is as many reps as possible.
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Nordic FLEX.
Kneeling down hinge backwards while maintaining a straight line from your knees up keeping the only movement at the knee joint. This exercise is as many reps as possible.
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Isolated Plantar FLEX.
Perform by standing on one leg going all the way down and up. 25x on both sides.
