So please help me. I have a list of these lower body exercises. Please help me pick out the ones that will help my balance, speed, power, quickness, and coordination for my american football position(punt and kickoff return). standard squats overhead squats pistols bulgarian box squats(box around 5 to 6") 5-6" box lunges zercher squats deadlifts romanian deadlifts lateral step ups zercher deadlifts tire/sled dragging standard lunges crossover lunges I know im asking a lot form yall but like I said I don't know what is gonna work the BEST. So please help. Also, upper body exercises. standard bench presses close grip bench presses swiss ball dumbell bench presses lateral dips bent over rows overhead press overhead shrugs chin ups(palm facing away) And finally a rep scheme for an in between beginner/advanced lifter. Like I said I know its a lot but your help will be highly appreciated. So basically I need help with EVERYTHING. I figure a 3 to 4 day split. Rep scheme being main lifts: 4 sets of 4 and assistance lifts being 3 sets of 6 reps. But thats jus a guess. Thanks for everyones help and if you have any other suggestions or anything then tell them to me. As you can see I am trying to build a flawless routine for my sport position from scratch. I appreciate your help.