| Exercise | Sets | Reps | Rest |
| Ladder Drills | |||
| Icky Shuffle | 1 | 4 | |
| Backward icky shuffle | 1 | 4 | |
| 2in-2out | 1 | 4 | |
| Lateral in-in-out-out | 1 | 2ea | |
| Hop scotch | 1 | 4 | |
| Backward hop scotch | 1 | 4 | |
| Muhammad Ali’s | 1 | 2ea | |
| Fight shuffle | 1 | 2ea | – |
| Mobility | |||
| Sit to stand | 1 | 10 | |
| Foam roller snow angels | 1 | 10 | |
| Foam roller T-spine | 1 | 10 | – |
| 9 to 5 | |||
| A1- Kneeling band hip extension + DB press-out | 9 | 9+9 | |
| B1- Goblet squat + Froggies | 8 | 8+8 | |
| C1- SB DB chest flies + MB lateral throw | 7 | 7+7ea | |
| D1- Cossack squat + X hops | 6 | 6ea+6 | |
| E1- SA band row + Broad jumps | 5 | 5ea+5 | – |
| Abs | |||
| High pledge plank | 3 | 10ea | |
| Lying leg raise | 3 | 12 | |
| High plank w/ lat. Toe tap | 3 | 10ea | 60″ |