| Exercise | Sets | Reps | Rest |
| Ladder Drills | |||
| Lateral quick feet | 1 | 2ea | |
| SL hops | 1 | 2ea | |
| Lateral SL hops | 1 | 2ea | |
| 90 degree pivots | 1 | 4 | |
| Fight shuffle | 1 | 2ea | |
| Skier hops | 1 | 4 | |
| 2in-2out | 1 | 4 | |
| Lateral 2in-2out | 1 | 2ea | – |
| Mobility | |||
| Foam roller snow angels | 1 | 15 | |
| Mod. Froggies | 1 | 8ea | |
| Ankle circles | 1 | 10ea/10ea | |
| Bent-over thoracic rotation | 1 | 10ea | – |
| Ladders | |||
| A1- Band triceps pull-back | 5 | 25/20/15/10/5 | |
| A2- Alt. Lunge jump | 5 | 10/8/6/4/2 EACH | |
| A3- Rower sprint | 5 | 200M | |
| A4- 1KB deadlift | 5 | 5/10/15/20/25 | |
| A5- Bumper/Plate press-out | 5 | 12/14/16/18/20 | |
| A6- Run | 5 | 100M | 60″ |
| TABATA | |||
| B1- KB Goblet clean to squat to press | 2 | 20″ | 10″ |
| B2- SL lat line hop (left) | 2 | 20″ | 10″ |
| B3- KB Goblet clean to squat to press | 2 | 20″ | 10″ |
| B4- SL lat line hop (right) | 2 | 20″ | 10″ |
| Abs | |||
| C1- Lying ab brace | 3 | 20″ | |
| C2- KB windmill | 3 | 8ea | 45″ |