| Exercise | Sets | Reps | Rest |
| Activation | |||
| Lying iso. hip bridge w/ crossover reach | 2 | 30″ | |
| YTWL | 2 | 2x 5″ea | |
| Iso. Split squat | 2 | 30″ea | – |
| Mobility | |||
| Bird dog | 1 | 10ea | |
| Quadruped hip abduction | 1 | 10ea | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | |
| Ankle walk | 1 | 1 length | – |
| Timed Circuits | |||
| A1- DB hip thruster | 10 minutes | 15 | |
| A2- Bosu up-up-down-down | 15 | ||
| A3- MB chest pass | 30 | ||
| A4- Run, down & back | 2 laps | minimal | |
| B1- High knees | 7 minutes | 10ea | |
| B2- KB goblet clean | 10 | ||
| B3- Lateral band walk | 10ea | minimal | |
| C1- Froggies | 4 minutes | 10 | |
| C2- Lateral leaps | 10ea | ||
| C3- BB inverted row | 10 | minimal | |
| D1- KB swing w/ broad jump | 2 minutes | 1 length | |
| D2- Traveling lunge w/ KB goblet hold | 1 length | minimal | |
| Abs | |||
| E1- “V” sit | 3 | 30″ | |
| E2- Ab snails | 3 | 10 | |
| E3- Triangle crunch | 3 | 10ea | 1′ |