WARM-UP. Bounce OTS; Run OTS; Backward-Stepping Lunge; Upper Body Twist; Plank; Hip Opener Sequence

MIXED IMPACT. Bounce OTS; Step Curl; Double Bicep Curl; Gallop; Run F&B Combo; Triple Pulse Squat; Squat to Plank; Shoulder Tap & Pushup Combo

PLYOMETRIC. Run & Pulse Squat Combo; Triple Pulse Squat; Run & Burpee with Turn 180 Degree Combo; Skater; Straight-Arm Swing; Plyometric Lunge

ATHLETIC STRENGTH. Triple Pulse Squat & Calf Raise Combo; Tricep Pushup; Bottom Half Pulse Squat; Single Wide Pushup

RUNNING. Lunge & Aeroplane Combo; Circle Run; Run In; High Knee Run OTS

AGILITY. Skate & Walk Combo OTS; Bound & March 180 Degree Turn Combo; 3-Step Drop; Ladder Run OTS; Squat Jump; Snowboard Turn; Fast Run OTS

POWER. Jumping Jack & Double Jump Combo; Knee Repeater; High Knee Run & Burpee Combo; Tuck Jump; Burpees; Air Jacks; Sprint OTS

CORE. Glute Bridge; Single-Leg Pulse Bridge; C-Crunch; Cross Crawl

COOLDOWN. Knees to Side; Lower Back Release; Lying Gluteal Stretch; Lying Hamstring Stretch; Hip Flexor; Side Stretch; Standing Quadricep Stretch; Standing Calf and Tricep Stretch