WARM-UP. Run OTS; Bounce; Double Bounce; Step Touch; Squat; Walk Hands To Plank Position; Hip Openers; Pushup; Plank Hold

MIXED IMPACT. Step Curl; Run F&B; Pulse Squat; Squat Jump; Step Knee; Run & Swing Combo; Pulse Squat Jump

PLYOMETRIC. Run OTS; Shuffle; Double Pulse Lunge; Lunge; Triple Pulse Squat; Jog OTS; Squat Burpee with Jump; High Knee Run

ATHLETIC STRENGTH. Crawl to Shoulder Tap Combo; Squat to Plank; Chest Pushup; Single Leg Squat; Single Leg Deadlift; Tricep Pushup

RUNNING. Run In & Out Combo; Knee & Hold Combo; Side Jump Combo; Circle Run

AGILITY. Ladder Run; Up Jack; Down Jack

POWER. Run OTS; Single Knee; Ski Jump; Skater; Sprint; Jack; High Knee Run Combo; Curl Tuck; Jack In/Out; Burpee with High Knee Run; High Knee Sprint

CORE. Hover; Side Plank; Side Plank Pulse & Rotate Combo; C-Crunch; Pulse C-Crunch; Cross Crawl

COOLDOWN. Hip Flexor Stretch; Hamstring Stretch; Standing Calf Stretch; Shoulder Stretch; Tricep Stretch; Quad Stretch; Glute Stretch