WARM-UP. Arm Raise; Chest Stretch; Step Touch; Bounce; Run OTS; Run; Squat; Walk to Plank; Tricep Pushup; Lunge; Double-Arm Bicep Curl

MIXED IMPACT. Run; Bounce; Step Curl; Double-arm Bicep Curl; Gallop; Agility Slide Step Over; Agility L-step Side Combo; Swing; Triple Squat Jump; Squat Pulse

PLYOMETRIC. Run OTS; Shuffle; Single Plyometric Lunge; High Knee Run; Long Jump; Double-arm Bicep Curl; Butt Kick; Double Arm Swing

ATHLETIC STRENGTH. Squat; Pushup Combo; Walk to Plank; Tricep Bottom Half Pushup; Fast Chest Pushup; Mountain Climber; Bottom Half Squat

RUNNING. Jog OTS; Backward-stepping Lunge; Circle Run; Double-arm Reach Up; Run OTS; High Knee Run; Runner Knee Propulsion

AGILITY. 3-step Run; 1-legged Squat; Leap Forward & Back Combo; Straddle Run; Ladder Run OTS; Rock Step

POWER. Run OTS; Jumping Jack; Single Knee Lift; Single-arm Bicep Curl; Double Knee Lift; Double Jump; Turn; Tuck Jump; High Knee Lift; Ski Jump; Air Jack; Double-arm Reach Up

CORE. C-crunch; Side Plank; Hover; Sit up; Oblique Crunch; Cross Crawl

COOLDOWN. Kneeling Hip Flexor Stretch; Hamstring Stretch; Soleus Stretch; Calf Stretch; Tricep Stretch; Quad Stretch; Adductor Stretch; Illiotibial Stretch