A
Hopping Warmup
1 x 1
B1
90/90 Internal Rotation
2 x 8
B2
T Spine Rotation
2 x 8
C1
Split Squat Isometric Hold
2 x 0:30
C2
Pushup Isometric Hold
2 x 0:30
D1
Skater Jumps
2 x 12
D2
Depth Jumps
2 x 4
E1
Tempo Air Squats
3 x 8
E2
Pushups
3 x 12
F1
Bench Dip
3 x 12
F2
Bench Hamstring Bridge
3 x 30
G
Reverse Crunches
3 x 10
A
Hopping Warmup
1 x 1
B1
90/90 Heel Clicks
2 x 8
B2
HK Ham to Hip Pry
2 x 8
C1
Bench Hamstring Bridge
2 x 0:30
C2
Split Squat Load and Explode
2 x 8
D1
Reactive Skater Jumps
2 x 12
D2
Quick Pogo Hops
2 x 15
E
High Pogo Hops
3 x 10
F1
Glute Bridge Hold
3 x 0:30
F2
Deficit Pushups
3 x 8
G1
Wall Tricep Extension
3 x 8
G2
Bulgarian Split Squats
3 x 8
H
Bear Plank
3 x 45
A
Hopping Warmup
1 x 1
B1
90/90 Internal Rotation
2 x 8
B2
T Spine Rotation
2 x 8
C1
Split Squat Isometric Hold
2 x 0:30
C2
Pushup Isometric Hold
2 x 0:30
D1
Skater Jumps
2 x 12
D2
Depth Jumps
2 x 4
E1
Tempo Air Squats
3 x 8
E2
Pushups
3 x 12
F1
Bench Dip
3 x 12
F2
Bench Hamstring Bridge
3 x 30
G
Reverse Crunches
3 x 10