WARM-UP. Attack Stretch; Bounce OTS; Run OTS; Side Lunge; Hip Flexor Stretch; Squat; Butt Kick

MIXED AEROBIC. Bounce OTS; Step Curl; Gallop; Agility 3-Step Run; Run to Corner Combo; Drop Squat

PLYOMETRIC. Skater; Skater Combo; Lunge & Shuffle Combo; Double Lunge; Single Lunges

ATHLETIC STRENGTH. Single-Leg Push; Bottom Half Pulse Lunge; Single Tricep Pushup; Bottom Half Tricep Pushup; Triple Pulse Pushup; Wide Pushup

RUNNING. Single Backward-Stepping Lunge; Knee Lift; Bounce OTS; Single Knee; Circle Run; Run In & Out Combo; High Knee Run; Jog

AGILITY. Narrow Squat Jump & Ski Jump Combo; Side Bounce Drop Squat & Ladder Run Combo; Side Step Hold; Ladder Run

POWER. Run OTS; High Knee Run Square; Single Knee; Pulse Squat & Shuffle Combo; Burpee Lunge & Shuffle Combo; Jumping Jack; Air Jack

CORE. Hover; Hover Walking Feet Out & In; Pulse Crunch; Double Leg Extension; Glute Bridge; Cross Crawl

COOLDOWN. Lower Back Release; Lying Glute Stretch; Lying Hamstring Stretch; Hip Flexor Stretch; Calf & Shoulder Stretch; Quad Stretch