| Exercise | Sets | Reps | Rest |
| Mobility & Activation | |||
| Wall slides + 3-way band pull | 2 | 10+5ea | |
| Knee drivers + Tall kneeling walk-up | 2 | 10ea+8ea | |
| Quadruped thoracic rotation+ Inch worm | 2 | 10ea+8 | |
| Sit-to-stand + Clam shells | 2 | 10+ 10ea | |
| Ladder drills | |||
| In-in-out-out | 1 | 2ea | |
| Lateral in-in-out-out | 1 | 2ea | |
| zig-zag hops | 1 | 4 | |
| Lateral zig-zag hops | 1 | 2ea | |
| Muhammad Ali’s | 1 | 2ea | |
| Lateral 2in-2out | 1 | 2ea | |
| Hop scotch | 1 | 4 | |
| Grapevine | 1 | 2ea | |
| Circuits | |||
| A1- Lateral band walk | 3 | 15ea | |
| A2- Mtn. climbers | 3 | 15ea | |
| A3- Triceps dips | 3 | 15 | |
| A4- Froggies | 3 | 15 | 30″ |
| B1- SA band chest press | 4 | 12ea | |
| B2- Donkey kicks | 4 | 6ea | |
| B3- 1/2 kneeling KB windmill | 4 | 6ea | |
| B4- Wall ball | 4 | 12 | 45″ |
| C1- Elevated split squat | 5 | 10ea | |
| C2- Alt. SA KB swing | 5 | 10ea | |
| C3- Lateral leaps | 5 | 10ea | |
| C4- TRX double knee tuck | 5 | 10 | 1′ |