MOVE Lunge + Rotate Hold

Superset x 2

You can use DB’s instead of a bar. Hold them by your side.

LLT
MOVE Bar Reverse Lunge
reps 8 ea
intensity 5-7
Rest 15-30s
Set Reps Intensity Rest
1 8 ea 5-7 RPE 15-30s (h:m:s)
2 8 ea 5-7 RPE 15-30s (h:m:s)

Use DB's if you prefer

LMT
MOVE CB Box Drill
reps 8 ea
Tempo fast
Rest 30-60s
Set Reps Tempo Rest
1 8 ea Fast 30-60s (h:m:s)
2 8 ea Fast 30-60s (h:m:s)

Create separation between the upper body and lower body. Don't let the ball move.