Rows Use dumbbell weight appropriate for 3 sets of 8-10 repetitions.
Plank Lie on your stomach. Prop yourself up on your forearms and toes. Hold this position without arching your back or holding your breath.
Lateral Jump Over Cone Place cone (8-12 inches high) on floor. Jump with both feet sideways over the cone, then back. Continue for 30 seconds.
Box Jump Use 10-20 inch step/box, jump up and down. Continue for 30 seconds.