Focus on quality of movement for both exercises, done in a superset
Sit low on one side, keeping the other leg straight. Go for depth.
Stay on the balls of your foot as much as possible.
Try to go for non-stop reps. Minimal ground contact. Don't worry too much about the distance.
Heaviest 2 Rounds
Start on one side of the hip, go over the head & slam down hard.
Regular RDLs
Hold DBs at the top, done in an alternating fashion.
Make sure first pulse is quick with an explosive second plyo pushup.
Controlled repetitions for this movement.
Set the cable all the way at the bottom instead of doing it chest-level like in the video.
Legs maintain split stance, focus on placing more weight on the front leg & push ground away from you.
Keep posture at tight and as stable as possible while punching.
Hold the wall-support light, keeping bodyweight more on your legs.
Try to go for depth, within a reasonable range of comfort.
Keep weight on the balls of the back leg. Minimal knee bend when hopping.
Once feet comes into contact with the ground, immediately try to push off
Heaviest 2 Rounds
Fast / explosive down & up motion.
Do a back squat as usual, pause for 2 seconds at the bottom of the movement.
Close-grip, palms facing you. Pull to upperchest with a slight lean back, fully extend before going for next rep.
Elbows slightly flared out. Drive as high up as you can.
Keep a stable tight core, press straight overhead. Pick a weight where posture is not compromised.
Hold wall at around hip height. Outside leg will be the working leg, keep chest as parallel to the ground as much as possible.
Minimise hip movement, full rotation of the torso from starting position to pocket level.
1 x Forward Roll / 1 x Backward Roll
Maintain Watts for all sets.