1. 20 seconds pounds knee to hip level while shifting weight from right to left - stationary 2. 20 seconds cross over going back and forth, wider than knee, while shifting weight from right to left - stationary 3. 20 seconds pound to joke cross (the joke cross is lower and it uses finger strength), while shifting weight from right to left - stationary 4. 20 seconds joke cross (no pounds, using the fingertips to apply finger strength), while shifting weight from right to left â- stationary 5. 10 reps, first left and then right side, pound then through legs and behind, while shifting weight from right to left - stationary 6. Pound and between legs 20 reps - each rep ready to explode â make sure you are in a wide stance 7. Walking pound cross over (down and cross) â hips have to turn with the basketball 8. Walking pound between the legs 9. Walking blend (alternative between cross and between legs) Source: https://www.youtube.com/watch?v=oADaM2L1YLc
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World Rugby has reportedly conceded Aaron Smith's disallowed try in the World Cup final should have stood.
"It is not only useful for staff who are experienced but a valuable tool for those subject staff who have to take teams."
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