| Exercise |
Sets |
Reps |
Rest |
| Ladder drills: |
|
|
|
| Double leg forward hops |
1 |
4 |
|
| Jumping jacks |
1 |
4 |
|
| Grapevine |
1 |
2ea |
|
| In-in-out-out |
1 |
2ea |
|
| Lateral In-in-out-out |
1 |
2ea |
|
| 90 Degree pivots |
1 |
4 |
|
| Fight shuffle |
1 |
2ea |
|
| Lateral 2in-2out |
1 |
2ea |
|
|
|
|
|
| Mobility |
|
|
|
| Knee drivers |
2 |
10ea |
|
| Wall slides |
2 |
10 |
|
| Mod. Froggies |
2 |
10 |
|
| Foam roller “T” spine |
2 |
10 |
– |
|
|
|
|
| You-Go-I-Go |
|
|
|
| A1- Dbl. KB swing to row |
3 |
15 |
|
| A2- Froggies |
3 |
15 |
|
| A3- Run |
3 |
1 building lap |
|
| A4- Triceps dips |
3 |
15 |
|
| A5- High plank jacks |
3 |
20 |
|
| A6- Tire sledgehammer |
3 |
10ea |
|
| A7- Lateral leaps |
3 |
10ea |
30″ |
|
|
|
|
| TABATA |
|
|
|
| B1-PVC OH squat |
4 |
20″ |
10″ |
| B2- Hot feet |
4 |
20″ |
10″ |
