HP-
I had the same questions and I have no idea what they are.
I would say figure 8's are in and out of cones and backpeddling coming back..
Cross overs I thought were cariocie's (spelling) sideways run while crossing over...
I did those in the pool due to inflammation in my adductors...
I also tore my MCL around day 18 i think....So it really set me back.
I think you can do about anything because you do not have adductor issues.
The best money I ever spent was getting the FMS...It really zeroed in on my weaknesses. It is a difficult test but is based on functional movement instead of targeted muscles.
In fact I have improved dramatically in my core strength from my initial screen. The test was $75 and each initial follow up (every 4 weeks) is $75. I need it because have amny dysfunctions and i never want to revisit this again.
I have not felt this good in 15 years. My posture is outstanding. I have no hip flexor tightness...no quad tightness. I get sore in my glutes alot because they are becoming active. All my hip pain is also gone.
My mobility and flexibility is off the charts.
My AP side is around 95% now. I think if i did not have the injured MCL and Plantar Fasciatis i would be running 3 miles a day by now. Even with this I am doing 40 yd dashes the last 2 days. Not very fast but I can not believe it.
Even before my injury I could not do that. My hips used to be so tight.
HP...i am psyced at your progress. I am sure there is a FMS person near you. Mine is a kineseologist and has a lot of degrees. He has a great eye also. He noticed that my ankle was locking up to protect my MCL and this in turn was tightening my IT band, TFL and medius after I walk for more than an hour.
Meyers is a genius and I owe him my health.