Lower 1
uap-off-season-4

A. Rotational Scoop Toss

Start with hips perpendicular to the wall.
Throw the ball as hard as you can at the wall. Try to break the wall.
After follow through, hips should be about square to the wall.

B1. Snatch Progression

All about the hips. Get hips back.
"Jump" the weight up.
Keep the weight close to your body. Should come straight up, not out away from your body.
Lock out elbows in the catch.
If you do not have the shoulder mobility required for this exercise or it is otherwise uncomfortable, try dumb bell snatches instead. Do 6 reps - three in each hand.
Here's an (Alternate) DB Snatch Progression: link

B2. Box Jumps

Find a bench, box, or other object that allows you to land on it with a knee angle of greater than 90 degrees. Otherwise, the surface is definitely too high.
Land softly with the entire foot on the surface.

C1. Backward Lunges

Step back with one leg. Do not let your knee touch the ground
Explosively step forward again using primarily the front leg
Keep the back foot off the ground when you stand up again if possible
Do all reps on one leg first and then the other

C2.Barbell RDL

Keep back flat
Knees at about 10 degree angle throughout the movement
Lock out hips at the top. (knees may now be more straight but not locked)