| Exercise | Sets | Reps | Rest |
| Mobility | |||
| Bottom squat w/ thoracic rotation | 1 | 10ea | |
| Egyptians | 1 | 10ea | |
| Side/Side head tilt | 1 | 10ea | |
| Infant squat | 1 | 10 | – |
| Activation | |||
| Jumping jacks | 4 | 20″ | 10″ |
| Marching hip bridge | 4 | 20″ | 10″ |
| Bent-over I’s, Y’s & T’s | 4 | 20″ | 10″ |
| Lateral line hops | 4 | 20″ | 10″ |
| Circuits | |||
| A1- Singles | 4 | 50 | |
| A2- KB/DB sumo deadlift | 4 | 15 | |
| A3- Burpees | 4 | 8 | |
| A4- Roll-to-elbow | 4 | 10ea | |
| A5- Donkey kicks | 4 | 10ea | 60″ |
| B1- Plate push | 4 | 1L | |
| B2- Kneeling band lat. Pulldown | 4 | 15 | |
| B3- Dbl. knee tuck jumps | 4 | 12 | |
| B4- KB/DB SL RDL | 4 | 12ea | |
| B5- “X” hops | 4 | 15 | 60″ |
| Abs | |||
| SB hand-offs | 3 | 5 | |
| Side plank | 3 | 30″Ea | |
| Plank w/ alt. Knee tuck | 3 | 10ea | 60″ |