you seem to know what to do, but you dont know the quantity of what to do. First off- 900 squat hops is insane. Not even that many are done at week 15. Doing 900 would probably tear a tendon in your knee, so dont do that many ever.
http://www.home.no/slominski/Air%20Alert%20III.htm
^Follow this program, study the exercises first, and use the chart correctly
http://video.google.com/videoplay?do...+alert&pl=true
^Watch this video- it tells you exactly how to do the exercises/ warm ups/ stretches