After a warm up repeat this circuit twice.

Round 1, complete each exercise for 60 seconds.

Round 2, complete each exercise for 90 seconds.

Circuit

Single leg smith machine press (swap leg after 30/45 seconds)

KB Swing

In/Out Squat Jumps

Plyo box jump

Single leg glute raise on swiss ball

Sumo squat on tyre

Cable RDL

Cable kick backs per leg

Single leg donkey kicks

Single leg raises on stability ball

Abductor using resistance band

Cool down and stretch