| Exercise | Sets | Reps | Rest |
| Ladder drills | |||
| Forward hops | 1 | 4 | |
| Lateral hops | 1 | 2ea | |
| Icky shuffle | 1 | 4 | |
| Backward icky shuffle | 1 | 4 | |
| Skier jumps | 1 | 4 | |
| 2 in-2out | 1 | 4 | |
| 2 in-2 out lateral | 1 | 2ea | |
| Mobility | |||
| Sit-to-stand | 1 | 10 | |
| Ankle circles | 1 | 10ea/10ea | |
| Big shoulder circles (F/B) | 1 | 10ea/10ea | – |
| MET CON | |||
| A1- MB UH throw (at wall) | 4 | 20″ | 10″ |
| A2- Jumping jacks | 4 | 20″ | 10″ |
| A3- Speed squat | 4 | 20″ | 10″ |
| A4- Downward dog push-up | 4 | 20″ | 10″ |
| A5- SA KB clean (left) | 4 | 20″ | 10″ |
| A6- SA KB clean (right) | 4 | 20″ | 10″ |
| A7- Mini step hops | 4 | 20″ | 10″ |
| A8- TRX rear delt flies | 4 | 20″ | 10″ |
| A9- Bosu skier jumps | 4 | 20″ | 10″ |
| A10- Alt. SA KB swing | 4 | 20″ | 10″ |
| A11- Mod burpee to box jump | 4 | 20″ | 10″ |
| A12- Mod. Handstand circle walk | 4 | 20″ | 60″ |
| Abs | |||
| Side lying hip extension | 3 | 10ea | |
| SB dbl. knee tuck | 3 | 15 | |
| Lying flutter kicks | 3 | 20ea | 60″ |