Add exercises that tap into power (combination of speed and strength), metabolism, athleticism and dynamic stability. One of the most effective and safe ways to hit all of the above categories is with a medicine ball. I have attached a video of a medicine ball complex. All the different exercises shown are all great on their own but when combined into a complex they all cook together to make a delicious meal.
https://www.facebook.com/photo.php?v=10201278152663540
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