As we do these, the emphasis is that we go as FAST as we can throughout the drill. Each Rep is going to be shorter so that we can go all out for the full time while focusing on technique.

3 Sets of each exercise(6 if using one leg)
Each Set/Rep is 15 seconds with a 30-45 second rest

One foot In/Out - 3 with left, 3 with right

Both feet Together/Apart - 3 total

Crossover - 3 right over left, 3 left over right

Crossover Continuous - 3 total

See videos below for examples!