| Exercise | Sets | Reps | Rest |
| Ladder drills: | |||
| Lateral quick feet | 2ea | ||
| 2-foot hops | 4 | ||
| Skiers | 4 | ||
| 90 Degree pivots | 4 | ||
| Spiderman climb | 10ea | ||
| A-skip | 4 | ||
| 2 forward/1 backward | 4 | ||
| Hop scotch | 4 | ||
| Fight shuffle | 2ea | ||
| Egyptians | 10ea | ||
| Stretch: | |||
| Calves | 1 | 45″ea | |
| Hip flexors | 1 | 45″ea | |
| Lying back stretch | 1 | 45″ea | |
| Ladder: 9 to 5 | |||
| A1- Lateral leaps + KB RDL | 9 | 9ea+9 | |
| B1- Alt. SA Band chest flies+ SL F/B line hops | 8 | 8ea+8ea/8ea | |
| C1- KB goblet clean to goblet squat+ Froggies | 7 | 7+7 | |
| D1- Sit-outs + Dbl. knee tuck jump | 6 | 6ea+6 | |
| E1- SA KB clean + MB OH throws | 5 | 5ea+5 | – |
| Abs: | |||
| Ab snails | 3 | 10 | |
| Lying flutter kicks | 3 | 20ea | 30″ |