• Set 1: Attach heavy resistance cord around waist, with partner providing resistance from behind. Perform position-specific movement for length of pit.

• Set 2: Attach lighter resistance cord around waist, with partner providing resistance from behind. Perform position-specific movement for length of pit.

• Set 3: Perform position-specific movement length of pit.

• Set 4: Perform position-specific movement on grass, same length as pit