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Jack Knives: abs, obliques, serratus, hip flexors, shin muscles, shoulders, neck, mid back, quads
This squatting exercise will improve control of unwanted hip and spine rotation while moving side-to-side. Sports performance is largely about efficiency, which this exercise improves by eliminating unnecessary rotation.
How to do pulling exercises at home: https://marklauren.com/blog/tutorials/let-me-ups/
Let Me Up: lats, rear delts, biceps, forearms, spinal erectors, glutes, abs, hamstrings
Tripod Let Me Ups: lats, read delts, biceps, forearms, spinal erectors, glutes, abs, hamstrings, hip flexors, hip abduct...