| Exercise | Sets | Reps | Rest |
| Ladder Drills | |||
| Fwd. quick feet | 1 | 2ea | |
| Lateral quick feet | 1 | 2ea | |
| 2-leg hops | 1 | 4 | |
| Lateral 2-leg hops | 1 | 2ea | |
| Wide outs | 1 | 4 | |
| Skier hops | 1 | 4 | |
| Muhammad Ali’s | 1 | 2ea | |
| Lateral zig-zag hops | 1 | 2ea | – |
| Mobility | |||
| Leg cradle | 1 | 10ea | |
| Scaption, from knees | 1 | 15 | |
| Quadruped elbow to knee | 1 | 10ea | |
| Neck circles (Katie- make them go slow) | 1 | 5ea | – |
| Ladder | |||
| A1- Full KB raise | 10…1 | ||
| A2- Froggies | 10…1 | as needed | |
| Circuit (outside, weather permitting) | |||
| B1- SA famer walk (left) | 4 | 50M | |
| B2- High knees | 4 | 25ea | |
| B3- SA Farmer walk (right) | 4 | 50M | |
| B4- Jumping jacks | 4 | 50 | |
| B5- SA OH walk (left) | 4 | 25M | |
| B6- Speed squat | 4 | 25 | |
| B7- SA OH walk (right) | 4 | 25M | |
| B8- Up-up-down-down (using curb) | 4 | 25 | – |