10x: Side to side cross lunge touch down (long)
10 each: Single leg deadlift hinge with knee tuck
150x: butt kicks on jumprope
Cross Lunges: Set up the cones far enough apart so that you have to really work to reach it for the cross lunge. Bring your back knee really low toward the floor and tap the cone with your hand.
Deadlifts: Firmly plant one foot in front of the cone (we’ll call it your cone-foot). Hinge forward, raising your back leg at the same rate you drop your chest forward and reach for the cone with the opposite hand from your ‘cone-foot’. Return to a tall position and swing your knee forward, hugging it in toward your chest. Repeat.
Butt-kicks Jumprope: Jumprope with as quick a cadence as possible, kicking your heels to your butt.