You will need TRX or stability bands for this training circuit. Its a full leg circuit that targets agility, function and speed.
Perform each exercise one after another with the given rep range. After completing all the exercise relate for a total of 5-7 rounds none stop.
Single leg squat 10 reps each leg: With your arms fully extend holding onto the bands, squat on one leg. With your other leg out in front of you for balance. Make sure to hit 90 degrees in your knee. Make sure to keep your chest up and back arched. Do no lock your leg out at the top. Stop right before you lock out to assure full tension on your quads at all time.
Both legs squat to jump 10 reps: Toes forward and feet shoulder length apart. Make sure to squat down into a 90 degree bend then explode on the way up and jump. Point your toes in the air and land toes to heals. Always with knees slightly bent too! NEVER land knees locked.
Both legs squat 10 reps: Repeat the swat to jump but this time do not explode off the ground. Just burn it out with keeping your feet on the floor. Do not lock knees at the top either.