| Exercise | Sets | Reps | Rest |
| Ladder Drills | |||
| Quick feet | 1 | 2ea | |
| Lateral quick feet | 1 | 2ea | |
| SL hops | 1 | 2ea | |
| SL lateral hops | 1 | 2ea | |
| In-in-out-out | 1 | 2ea | |
| lateral in-in-out-out | 1 | 2ea | |
| zig-zag hops | 1 | 4 | |
| lateral zig zag hops | 1 | 2ea | – |
| Mobility | |||
| LAX ball arch smash | 1 | 60″ea | |
| LAX ball glute smash | 1 | 60″ea | – |
| Hurricane | |||
| A1- Run | 3 | 100M | |
| A2- DB Alt. Lateral lunge | 3 | 15ea | |
| A3 Hop ups | 3 | 15 | |
| A4- DB bent-over row | 3 | 15 | – |
| B1- Run | 3 | 100M | |
| B2- DB squat to shoulder press | 3 | 15 | |
| B3- High plank jacks | 3 | 30 | |
| B4- Monster band biceps curl | 3 | 15 | – |
| C1- Run | 3 | 100M | |
| C2- DB RDL | 3 | 15 | |
| C3- High knees | 3 | 20ea | |
| C4- Downward dog push ups | 3 | 15 | – |
| Abs | |||
| Plank w/ opp. Hip tap | 3 | 10ea | |
| Advanced bird dog | 3 | 10ea | |
| Mermaid sit-ups | 3 | 10ea | 60″ |