A few things i noticed:
-The DB swings are not explosive, you look like you are going through the motion. Gotta be more explosive ( glute driven ) at the ROM bottom.
-The half squats are too deep.
-The RDL , you are changing knee bend making it more like a regular DL with short ROM. Begin with your knees bent, try to do all the movement without changing that initial bend, just pushing your hips back. When you have to bend the knees more OR bend the back, this is your reversal point.
Not that you are doing all those wrong or anything, those are tiny details, they are subjective too, lets see what raptor has to say too.
Also : YOUR VIDEO EDITING IS MAJESTIC !!!
Completely agree with everything.
In the RDL, I would also keep the bar closer to my legs. In my personal doing of RDLs, the bar is ALWAYS in contact with my legs. That kind of sucks because it has this tendency to scrape the skin off my legs, but if you just softly graze the skin, it's just going to give you a red spot and nothing else. That's why when I deadlifts I wear long pants and when I do regular deadlift I also have some thick socks under my pants (to prevent my shins from bleeding). Also, I actually don't unlock the knee when doing RDLs. I keep the tibia completely vertical and just push my hips back.
To be honest, I don't see any knee movement, for example if I look at 1:36. So... not sure where you see it, vag? To me it looks like only the hips do their thing.
The half squats are indeed too deep. When I say half squat, I mean "specific jumping ROM squat". So more like 1/4 squats. Use the same reversal point as in the following jump squat set, or as in an actual jump to the rim, since we're training for specificity right now.
The DB swings don't look too bad, I like the hip action there, but indeed - if you don't have a kettlebell, they're hard to "grasp" in terms of correct movement with them. Try a heavier dumbbell, try a 30 kg.
The most I liked were the calf raises. You get some pretty awesome plantar flexion in them, better than mine actually.
Keep doing what you're doing. I'm going to look over the program and see if we change anything or not. IMO you should do another week like this and then make slight modifications towards more specificity.
