In a single leg kneeling lunge position, place the leg closest to the wall up with the same side arm cocked back. Explode outwards making sure to drive both the arm and knee closest to the wall up and forward. Focus on driving the legs and arms with power. 10x per side.
Up Next in Day 5
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Reverse Sprints
Drop down with your knees bent to almost 90 degrees and sprint backwards as quickly as possible for about 10-20 yards, 4x.
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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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Lateral Jump, Vertical Jump, Sprint
Perform an explosive lateral jump, the second you land jump as high as you can, the second you land this time land on one leg and rotate exploding into a sprint for 10 yards. 10x both directions.
