MOVEMENT LIST:

runnability > high knees (knee strikes)

traction & forefoot flexibility > mountain climbers (spider plank)

jumping & impact absorption > squat jumps (tuck jumps, drop squats, single knee jump, evasive side kick)

lateral stability / stability in every position > skater jumps (scissor kicks)

Traction, forefoot flexibility & lateral stability > side kick through (MMA combo of punches & kicks: side / front / back kicks, elbows) 

+ additional moves; stretches and warmup drills for before & after moments

depending on talent and treatment, movements can be executed individually, in groups, duos, trios, circuit style etc. ideally we have talent that don’t just look good but are great movers, have good stamina, and also natural in front of the camera interacting in groups so we can get candid rather than ‘posey’ before / after photos too.