Exercise | Sets | Reps | Rest |
Line drills (1,2,3,4) | |||
1&2 | 1 | 10ea | |
Calf raises | 1 | 15 | |
Knee drivers | 1 | 10ea | |
1&3 | 1 | 10ea | |
BW squat | 1 | 15 | |
Open the gate | 1 | 10ea | |
1&4 | 1 | 10ea | |
Alt. Reverse lunge | 1 | 10ea | |
Bottom squat w/ thoracic rotation | 1 | 10ea | |
2&3 | 1 | 10ea | |
Lying SL hip bridge | 1 | 10ea | |
“L” stretch | 1 | 10ea | |
1,2,3,4 | 1 | 10 | |
Band lat. Pulldown | 1 | 15 | |
Neck circles | 1 | 5ea | |
2,1,4,3 | 1 | 10 | |
Band shoulder press | 1 | 15 | |
Bird dog | 1 | 10ea | |
Combo Circuits: | |||
A1- Jump rope | 1 | 100 | |
A2- Goblet squat | 4 | 15 | |
A3- High knees | 4 | 20ea | – |
B1- Jump rope | 1 | 100 | |
B2- Pull-ups | 4 | 10 | |
B3- MB underhand toss | 4 | 15 | – |
C1- Jump rope | 1 | 100 | |
C2- Alt. lateral lunge | 4 | 10ea | |
C3- Walking KB swing | 4 | 10 | – |
D1- Jump rope | 1 | 100 | |
D2- Roll-to-elbow | 4 | 10ea | |
D2- Box jumps | 4 | 10 | – |
Abs | |||
A1- Side plank | 2 | 30″ea | |
A2- “V” sit | 2 | 30″ | |
A3- High plank w/ lat. Hand tap | 2 | 10ea | 1′ |