DL Pogo

1 x 10

A-Skips

1 x 10

Acceleration Bound

Half Kneeling Sprint

1 x 10 @ 2

Ankle Banded Straight Leg Inside to Outside Step Backward

1 x 10

Ankle Banded Straight Leg Inside to Outside Step

1 x 10

Backward Open Door Skip

1 x 10

Ankle Banded Straight Leg Lateral Walks

Knee Banded Duck Walk Forward

1 x 10

Knee Banded Duck Walk Backward

1 x 10

Knee Banded Duck Walk Lateral

1 x 10

Feet Banded March in Place

1 x 10

Walking March

Tempo March

High Knees

Knee to Chest + Hamstring Sweep

1 x 10

Forward Walking Lunge to Hip Flexor Stretch

Lunge with Torso Rotation

Jogging Butt Kicks

Walking Butt Kick to Quad Stretch

1 x 10

Straight Leg Lift to Snap Down

1 x 10

Close the Door

1 x 10

Tempo Skip (Rhythm Skip)

1 x 10

Feet Banded Wall March

3 x 10

Sled Push

3 x 10

Hips Banded March to Bound

3 x 20

Knee Banded Dowel Squat

2 x 10

Band Hollow Hold

2 x 30

DB Goblet Squat

Knee Banded DB Squat ISO

3 x 30

DB SA Incline Bench Press

3 x 10

DB Single Leg RDL to March

3 x 8

Half Kneeling Single Arm Lat Pulldown

3 x 8

Single Leg Balance with Band Pullapart ISO Hold

3 x 20

Kneeling Lateral Plank with Leg Lift

3 x 30

Bench L Sit

3 x 30

Backward Tempo Skip (Rhythm Skip)

1 x 10

Double to Single Leg Snap Down

1 x 5

Split Stance Snap Down

1 x 5

Double Leg Snap Down

1 x 5

Backward Pogo's

1 x 10

DL Pogo

1 x 10

Tempo Skip (Rhythm Skip)

1 x 10

Wall Dorsiflexion (Toe Raise)

Unassisted Double Leg Calf Raise

1 x 10

Knee to Chest + Hamstring Sweep

Walking Butt Kick to Quad Stretch

1 x 10

Alternating Lateral Lunge

1 x 10

Forward Walking Lunge to Hip Flexor Stretch

1 x 10

Box Depth Drop

1 x 5

Standing Box Jumps

1 x 5

Approach Box Jump

1 x 3

Single Leg Depth Drop

1 x 5

Single Leg Box Jump

1 x 5

Dowel Hinge

2 x 10

Hip Banded Glute Bridge

2 x 10

Landmine RDL

3 x 10

Single Leg Heel Elevated Hamstring Bridge ISO + March

3 x 5 @ 3

3 Way Calf Raises

3 x 10

Tall Kneeling DB DA Shoulder Press

Pull Up Negative

3 x 6

Slider Plank Body Saws

3 x 10

Bent Over Tricep Kickback

3 x 15

Ring Bicep Curl

3 x 10

Cable Facepull

3 x 10

Knee Banded Bear Crawl ISO

1 x 30

Bear Crawl Forward/Backward

1 x 10

Lateral Bear Crawl

1 x 10

Inch Worm Walk

1 x 10

KB Swing

3 x 8

Slider Hamstring Curl

3 x 10

SA DB Slider Reverse Lunge

3 x 8

Split Stance Band Pallof Iso

3 x 30

DB Push Press

3 x 6

MB Squat to Vertical Throw

3 x 6

Band Hollow Hold Pullover

3 x 10

Tall MB Slam

3 x 5

Kneeling Lateral Plank with Single Arm Band/Cable Row

3 x 10

Push-Up to Reverse Hollow Hold on Box

3 x 10

Handstand Shoulder Taps

Alternating Toe Touches

3 x 10

Assault Bike

4 x 20

Battle Rope Alternating Waves

4 x 20