Squat Lateral Jump Sequence
Fold the rope in half and place it vertically on the floor. Stand over the center of the rope with feet hip-width apart and arms by sides. Squat, bringing hands together in fists in front of chest. That's 1 rep. Do 8 reps.
Then, hop toward right, landing on right side of rope with feet together and knees soft, hands on hips. Immediately hop toward left, landing on left side of rope. That's 1 rep. Do 16 reps. That's 1 set. Do 3 sets.