The exercise involves a lateral lunge and a powerful cross over step. Its simplier to do than part I, but still amazingly effective.
The first was a combo hip and thoracic spine mobility, glute and hamstring flexibility, and glute and quad activation.
Many people perform this effective leg exercise by jumping straight up and landing in one plane of movement. By adding a slight lateral movement the exercise is advanced.
I was amazed by the fact that about 50% of the material was even “new to me” or advanced progressions of movements and I’m always looking for ways to crank it up for our athletes.