Resistance band training
Good Mornings – https://youtu.be/bzdTIWlTjRE
Pull Aparts – https://youtu.be/JDmNfuG_5MA
Seated Tricep Extensions – https://youtu.be/1CCMlTpIytw
Side Stepping – https://youtu.be/kTHME4ODkDo
Squat Jump – https://youtu.be/kvGIfNd-Jzo
Upright Row – https://youtu.be/PhVIvGXNFZA
Glute Bridge – https://youtu.be/h293uwYWYXM
Shoulder Press – https://youtu.be/_Cl-UNHIRpY
Deadlift – https://youtu.be/SQ6l7GR_8i4
Split stretches
Land training exercises
There are a lot of tips on the Synkrolovers website here: https://www.synkrolovers.com/en/