WARM-UP. Bounce; Double Bounce; Run; Step Touch; Side Step Lunge; Tricep Pushup.

MIXED IMPACT. Run Forward & Bounce Combo; Step Curl; Step Curl And Cross Pull Arms; Side Step Over; Run Forward & Side Step Over Combo; Run Forward & Side Step Over Combo With Half Turn.

PLYOMETRIC. Skater; Skater/High Knee Run; Skater & High Knee Run Forward & Back Combo; 3-Step Run; Power 3-Step Run; Wide Pulse Squat; Burpee With Tuck Jump; High Knee Run.

ATHLETIC STRENGTH. Tricep Pushup; Backward-Stepping Lunge & Pulse Lunge Combo; Bottom Half Pulse Lunge; Aeroplane Balance; Tricep Pushup & Hold Plank; Tricep Pushup & Jumping Jack; Bottom Half Tricep Pushup.

RUNNING. Slow 3-Knee Sprinter Combo; Fast 3-Knee Sprinter Combo; Fast 3-Knee Sprinter Combo With Double Bounce; Circle Run; Wide Squat; Narrow Ski Squat.

AGILITY. Side Bounce; Drop Squat & Run Combo; Side Bounce; Drop Squat & Run Combo with Ladder Run; Long Jump & Hold Combo; ·Long Jump & Ladder Run Combo.

POWER. Jumping Jack & Double Jump Forward; ·High Knee Run Forward - 180º Turn & Run Back Combo; High Knee Sprint; Jumping Jack & Tuck Jump; Single Plyometric Lunge; Burpee & Pushup Combo

CORE. Hover with Arm Circle; ·Rotating Oblique Twist 360º (slow); Pulse Crunch; Cross Crawl; Scoop.

COOLDOWN. Stretches