Jump Rope Overhead Squat

1 Set

Overhead Flexion/Extension

1 Set

Jump Rope

1 Set

Overhead Lunge and Press

1 Set

Push-up Rotation

1 Set

Groiner with T-spine Rotation

1 Set

Barbell Hang Clean

4 Sets x 4 Reps

Barbell Bench Press

3 Sets x 25 Reps

Single-armed Landmine Row

4 Sets x 4 Reps

Dumbbell Lunge

3 Sets x 10 Reps

Dumbbell Arnold Press

3 Sets x 10 Reps

Dumbbell Deadlift

3 Sets x 15 Reps

Deadbugs

1 Set x 10 Reps

Lax Ball Calf

1 Set

Single Leg Mb Overhead Toss

1 Set x 8 Reps

Side Plank Hip Lift With Abduction

1 Set x 10 Reps

Band Knee Hip Bridge

1 Set x 10 Reps

Mini Band Walks

1 Set x 10 Reps

Lax Ball on Rhomboid

1 Set

Child's Pose

1 Set

Alternate Overhead Reach

1 Set x 10 Reps

Jump Rope

1 Set

Barbell Overhead Squat

1 Set x 20 Reps

Jump Rope Alternate Feet

1 Set

Push-Up

1 Set x 20 Reps

Backwards Lunge

1 Set x 10 Reps

Alternate Leg Lowers

1 Set x 10 Reps

Bench Hip Thrust

1 Set x 10 Reps

Leg Raise

1 Set x 10 Reps

Windshield Wipers

1 Set x 10 Reps

Trunk Circle

1 Set x 5 Reps

Trunk Rotations

1 Set

Single Leg Squat

1 Set x 5 Reps

1/2 Speed Technical Buildup Sprint

1 Set

Skip

1 Set

Straight Leg March

1 Set

Straight Leg Skip

1 Set

Backward Run

1 Set

Forward Gallop - Right

1 Set

Forward Gallop - Left

1 Set

Straight Leg Shuffle

1 Set

Elbow To Ankle Lunge

1 Set

Quad Stretch

1 Set

2/3 Speed Technical Buildup Sprint

1 Set

Single Leg Lunge Acceleration - Left

1 Set

Single Leg Lunge Acceleration - Right

1 Set

Mountain Climbers

1 Set

Groiner

1 Set

Plank

2 Sets

Butt-Kick

1 Set

Step-Over Standing

1 Set

Step-Over Run - Over Calf

1 Set

Straight Leg Shuffle

1 Set

Arm Action - Kneeling

1 Set

Fly-in Sprint

1 Set

Straight Leg Skip

1 Set

Stationary Bike

1 Set

Kettlebell Goblet Squat

1 Set x 25 Reps

V Sit Ups

1 Set

Trunk Rotations

1 Set

Leg Swings

1 Set

Thruster

5 Sets x 2 Reps

Kettlebell Goblet Squat

3 Sets x 25 Reps

Barbell Deadlift

4 Sets x 4 Reps

Single Arm DB snatch

3 Sets x 5 Reps

DB Overhead Squat

3 Sets x 5 Reps

DB Push Press

3 Sets x 5 Reps

Barbell Ab Rollout (Kneeling)

1 Set x 10 Reps

Side Plank Hip Lift With Abduction

1 Set x 10 Reps

Lateral Hurdle Hop

1 Set x 10 Reps

Calf Raise

1 Set x 20 Reps

Mini Band Dorsiflexion

1 Set x 10 Reps

Mini Band External Rotation

1 Set x 10 Reps

Foam Roll Hip Flexor

1 Set

Kneeling Hip Flexor Stretch

1 Set

Quadruped Series

1 Set x 10 Reps

Jumping Jacks

1 Set x 20 Reps

Push-Up

1 Set x 20 Reps

Split Jack Forward

1 Set x 20 Reps

Backwards Lunge

1 Set x 10 Reps

Highland Fling

1 Set x 20 Reps

Squat Lateral

1 Set x 10 Reps

Long Strider

1 Set

Alternate Leg Lowers

1 Set x 10 Reps

Band Knee Hip Bridge

1 Set x 10 Reps

Leg Raise

1 Set x 10 Reps

Windshield Wipers

1 Set x 10 Reps

Trunk Circle

1 Set x 5 Reps

Trunk Rotations

1 Set

Single Leg Squat

1 Set x 5 Reps

Side Slide with Arm Swing

1 Set

Lateral Skip

1 Set

Lunge Lateral

1 Set

Lunge Crossover

1 Set

Carioca Small Step

1 Set

Backward Run

1 Set

Lateral Gallop - Left

1 Set

Lateral Gallop - Right

1 Set

Elbow To Ankle Lunge

1 Set

Quad Stretch

1 Set

Leg Cradle Walking

1 Set

Straight Leg March

1 Set

Carioca Quick Step

1 Set

Trail Leg Push Reactive

3 Sets x 5 Reps

Lateral Skip + Scoop

1 Set

Hurdle Lateral Skip

2 Sets x 6 Reps

Hurdle Lateral Run and Sprint

4 Sets x 6 Reps

Skater Jump

2 Sets x 5 Reps

Continuous Crossover - Stick

2 Sets x 5 Reps

Hockey Stop - Casting Trail Leg

1 Set x 5 Reps