| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Side/side head tilt | 1 | 10ea | |
| Bottom squat w/ thoracic rotation | 1 | 10ea | |
| Cat/cow | 1 | 20 | |
| Shin box | 1 | 10ea | – |
| Activation | |||
| Traveling lunge | 3 | 1L | |
| 3-way band pull | 3 | 10ea | |
| Clam shells | 3 | 10ea | |
| Scap pull-ups | 3 | 10 | |
| Grapevine | 3 | 2L | – |
| Ladder Drop-offs | |||
| A1- Sprint/ back pedal/ sprint | 1L/1L/1L | ||
| A2- Pull-ups | 2 | ||
| A3- Burpees | 3 | ||
| A4- Alt. SA MB push-ups | 4ea | ||
| A5- Squat jumps | 5 | ||
| A6- Alt. SA KB swing | 6ea | ||
| A7- DB scap raise | 7 | ||
| A8- Power step-ups | 8ea | ||
| A9- Mini Band Lying SL hip bridge | 9ea | ||
| A10- SL F/B line hops | 10ea/10ea | ||
| A11- Goblet good morning w/ OH press | 11 | ||
| A12-Dbl. knee tuck jumps | 12 | as needed | |
| Katie: everyone starts on A12, then moves to A11, then A10, and so forth. | |||
| Once they complete one set of everything, A12 drops off and they start with A11 | |||
| on set two. Repeat this sequence until they finish the whole ladder. | |||
| Abs | |||
| KB Russian twist | 3 | 15ea | |
| Side-lying hip extension | 3 | 15ea | |
| Plank w/ lat. Toe tap | 3 | 15ea | 60″ |