1a) Focus Lift (Hip-Hinge Pattern): Barbell Sumo Deadlift (4 sets, 6 reps)
1b) Jump Training: Lateral Bounds (3 sets, 5 reps)

2a) Strength Upper Pull: Underhand Grip Pull Ups (4 sets, 10 reps)
2b) Stability Lower Push: Step Ups High Knee Drive (3 sets, 6 reps)

3a) Strength Upper Push: Dumbbell Bench Press (3 sets, 6 reps)
3b) Rotation: Banded Rotations (3 sets, 5 reps)
3c) Carry Variation: Overhead Carry (2 sets, 20m)