WARM-UP. Stretch Sequence; Bounce; Run; Step Touch; Step Curl; Double Arm Rope Pull; Squat & Plank Combo

MIXED IMPACT. Gallop; 3-Step Agility Run; 3-Step Athletic Run; Side Step Over Into Single-Leg Squat; Step Curl; Run F&B

PLYOMETRIC. High Knee Run F&B/Run Ots; High Knee Run F&B/Single Plyometric Lunge; High Knee Run F&B/Skater; Single Plyometric Lunge & Tuck Jump

ATHLETIC STRENGTH. 3X Bottom Half Pulse Lunge; 3X Bottom Half Pulse Lunge; Step In And Back; 3X Bottom Half Pulse Lunge; Jump To Squat/Lunge; Tricep Pushup; Tricep Pushup To 1X Alt Knee To Chest; 3X Bottom Half Pulse Squat & Jump In/Out

RUNNING. Side Leap; Forward Leap; Backward-Stepping Lunge; Double Arm Raise; Circle Run

AGILITY. Side Bounce & 6X Double Jump Forward & Back; Side Bounce & Double Jump & Step Jump Combo; Ladder Run

POWER. 8X Jumping Jack/High Knee Run; Step Knee; 8X Jumping Jack/ Easy Run; Mixed Training 1; High Knee Run Forward; Mixed Training 2

CORE. Hover; Rotating Hover; Side Hover Pulse; 3X Top Half Pulse Crunch

COOLDOWN. Stretches