Question: things to do in the gym?
Answer: Squat. To achieve the best results, use a heavy weight, with fewer reps to increase strength and muscle mass, or use lighter weights (or simply your body weight) with explosive plyometric movements to develop your power and speed.
Box Jump. ... 
Plank. ... 
Bench Press. ... 
Treadmill Interval Sprints. ... 
Bosu Squats. ... 
Foam Roller.