| Dynamic Movement | Sets / Reps | Movement Prep | Sets / Reps |
|---|---|---|---|
| Knee Pulls | 1 / 10 ea | High Knees | 1 / 20-30 sec |
| Quad Pulls | 1 / 10 ea | Butt Kicker | 1 / 20-30 sec |
| Toe Swoops | 1 / 10 ea | Pogos | 1 / 20-30 sec |
| Lateral Lunges | 1 / 10 ea | Ali Shuffles | 1 / 20-30 sec |
| Hip Capsule Stretch | 1 / 10 ea | Inch Worms | 1 / 5 reps |
| Block | Movement | Exercise | Sets | Reps |
|---|---|---|---|---|
| A | PLYOMETRICS | Shoulder Taps | 3 | 15-20 reps ea |
| B | CARDIO | Froggers | 3 | 20-45 sec |
| C | STRENGTH | Split Squat Pulses | 3 | 15-20 reps ea |
| C | STRENGTH | Plank Row (Push Up Optional) | 3 | 10-15 reps ea |
| D | METABOLIC CONDITIONING | Plank Jacks | 3 | 20-45 sec |
| E | CORE | Knee Slams | 3 | 20-45 sec |