| Exercise | Sets | Reps | Rest |
| Line drills & Mobility/Activation | |||
| 1&2 | 1 | 30″ | |
| Side-lying shoulder arc | 1 | 10ea | |
| 2&3 | 1 | 30″ | |
| Bottom squat w/ thoracic rotation | 1 | 10ea | |
| 1&3 | 1 | 30″ | |
| Infant squat | 1 | 10 | |
| 1&4 | 1 | 30″ | |
| SA Big shoulder circles | 1 | 10ea/10ea | |
| 2,4,1 | 1 | 30″ | |
| Quadruped straight leg hip abduction | 1 | 10ea | |
| 1,3,2 | 1 | 30″ | |
| 3-way band pull | 1 | 10ea | – |
| Conditioning | |||
| A1- DB hip thruster | 7 | 7 | |
| A2- Same side lunge jumps | 7 | 7ea | |
| A3- DB/KB triceps extension | 7 | 7 | – |
| B1- Monk walk | 6 | 3ea | |
| B2- Shuffle w/ hop-up | 6 | 6W | |
| B3- Dbl. suitcase Deadlift | 6 | 6 | – |
| C1- SL RDL | 5 | 5ea | |
| C2- SA KB high pull | 5 | 5ea | |
| C3- Dbl. knee tuck jump | 5 | 5 | – |
| Abs | |||
| Advanced Bird dog | 3 | 10ea | |
| Lying flutter kicks | 3 | 20ea | |
| Plank w/ hip tap | 3 | 10ea | 60″ |