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Drop down with your knees bent to almost 90 degrees and sprint backwards as quickly as possible for about 10-20 yards, 4x.
Up Next in Day 5
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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.
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Lateral Jump to Straight
With a bench or box jump off one foot laterally and twist so that you land with both feet facing 90 degrees the other direction onto the bench and then drop back down landing on one foot. 10x/side.
