| Exercise | Sets | Reps | Rest |
| Ladder drills: | |||
| Lateral quick feet | 1 | 2ea | |
| 2 foot hop | 1 | 4 | |
| Skiers | 1 | 4 | |
| 90 Degree pivots | 1 | 4 | |
| Spiderman climb | 1 | 10ea | |
| A-skip | 1 | 4 | |
| 2 forward/1 backward | 1 | 4 | |
| Hop scotch | 1 | 4 | |
| Fight shuffle | 1 | 2ea | |
| Egyptians | 1 | 10ea | |
| Stretch: | |||
| Calves | 1 | 45″ea | |
| Hip flexors | 1 | 45″ea | |
| Lying reclined twist | 1 | 45″ea | – |
| Ladder: 9 to 5 | |||
| A1- Lateral leaps + KB RDL | 9 | 9ea+9 | |
| B1- Alt. SA Band chest flies+ SL F/B line hops | 8 | 8ea+8ea/8ea | |
| C1- KB goblet clean to goblet squat+ Froggies | 7 | 7+7 | |
| D1- Sit-outs + Dbl. knee tuck jump | 6 | 6ea+6 | |
| E1- SA DB clean + MB OH throws | 5 | 5ea+5 | – |
| Abs: | |||
| Ab snails | 3 | 10 | |
| Lying flutter kicks | 3 | 20ea | 30″ |