WARM-UP. Stretch Sequence; Bounce; Run Ots; Run & Bounce Combo; Squat; Step Touch; Step Curl; Reach Up; Backward-Stepping Lunge; Tricep Pushup

MIXED IMPACT. Run F&B; Step Curl; Step Curl; Cross High Pull Arms; Gallop; Gallop; Reach Forward; Run Ots; Side-Step Lunge; Side-Step Lunge With Reach

PLYOMETRIC. Run Ots; 3-Step Run; Triple Squat; Squat With Wide Tuck Jump; Squat; Tuck; Run & Lunge Combo

ATHLETIC STRENGTH. Lunge & Squat Combo; Bottom Half Pulse Lunge; Foot Stomp Lunge; Squat Jack; Slow Jumping Jack; Plank Stomp; Tricep Pushup; Chest Pushup; Bottom Half Pushup

RUNNING. Run Ots; Circle Run; Run; Bounce & Squat Combo; Backward-Stepping Lunge With Reach; Burpee; Run; Bounce & Burpee Combo

AGILITY. Side Bounce; Bounce & Lunge Leap; Bounce & Tackle Combo; Speed Run Square; Jump & Snowboard Combo

POWER. Jumping Jack; Run; Jack & Speed Run Combo 1; Knee Lift; Mixed Training Block 1; Skater; Burpee; Mixed Training Block 2

CORE. Plank; Scorpion; Mountain Climber; Scoop Up And Hold; Pulse Crunch; Cross Crawl; Scorpion With Side Plank

COOLDOWN. Stretches