| Exercise | Sets | Reps | Rest |
| Line drills (1,2,3,4) | |||
| 1&4 | 1 | 20″ | |
| Calf raises | 1 | 15 | |
| Ankle walk | 1 | 10ea | |
| 2&3 | 1 | 20″ | |
| Alt. Reverse lunge | 1 | 10ea | |
| Sit-to-stand | 1 | 10ea | |
| 1,3,4 | 1 | 20″ | |
| Mini band Clam shells | 1 | 10ea | |
| Bottom squat w/ thoracic rotation | 1 | 10ea | |
| 2,4,3 | 1 | 20″ | |
| Marching hip bridge | 1 | 10ea | |
| Wall slides | 1 | 10ea | |
| 1,2,4,3 | 1 | 20″ | |
| Band row | 1 | 15 | |
| Side-to-side head turn | 1 | 10ea | |
| 2,1,3,4 | 1 | 20″ | |
| Band shoulder press | 1 | 15 | |
| Wide knee Child’s pose w/ shoulder stretch | 1 | 45″ea | |
| Stretch | |||
| Calf stretch | 1 | 60″ea | |
| Circuits | |||
| A1- Bosu hop-up w/ OH press (ball side on floor) | 3to4 | 10 | |
| A2- Battle rope sled row + sled push | 3to4 | 1L+ 1L | |
| A3- DB squat jumps | 3to4 | 15 | |
| A4- Decline SL hip bridge | 3to4 | 10ea | 60″ |
| B1- KB Goblet clean to OH press | 3to4 | 15 | |
| B2- Band rear delt. Flies | 3to4 | 15 | |
| B3- Alt. lunge jumps | 3to4 | 10ea | |
| B4- KB sumo deadlift | 3to4 | 15 | 60″ |
| C1- Jump rope | 3to4 | 50 | |
| C2- High plank w/ KB pull-through | 3to4 | 10ea | |
| C3- MB underhand throw | 3to4 | 10 | |
| C4- Penguins | 3to4 | 15ea | 60″ |