| Exercise | Sets | Reps | Rest |
| SMR & Mobility | |||
| SMR quads + SA big shoulder circles | 1 | 60″+5ea/5ea | |
| SMR back + Quadruped thoracic rotation | 1 | 60″+10ea | |
| SMR adductors + F/B hip swings | 1 | 60″EA+ 10ea | |
| SMR hamis + Lateral hip swings | 1 | 60″+10ea | |
| Activation | |||
| Marching hip bridge | 3 | 15ea | |
| DB bent-over I’s, Y’s and T’s | 3 | 8ea | |
| Singles | 3 | 50 | – |
| Pacer | |||
| A1- Rower (PACER) | 4 | 150M | |
| A2- Alt. SL RDL | 4 | ||
| A3- Bosu skier jumps | 4 | ||
| A4- Kneeling band chest press | 4 | ||
| A5- Up-up-down-down | 4 | 60″ | |
| 100 Challenge | |||
| B1- Kneeling banded hip extension | 4 | 20 | |
| B2- Lunge jumps | 4 | 10ea | |
| B3- 1KB high pull | 4 | 20 | |
| B4- Mtn. climbers | 4 | 20ea | 60″ |
| Abs | |||
| Plank | 4 | 45″ | |
| 1/2 kneeling KB windmill | 4 | 10ea | 60″ |