WARM-UP. Arm Raise; Chest Stretch; Step Touch; Bounce; Run Ots; Run; Squat; Walk To Plank; Plank; Tricep Pushup

MIXED IMPACT. Bounce; Side Bounce; Run Ots; Step Curl; Side Step Over; Step Knee; Bounce Squat; Drop Squat

PLYOMETRIC. Shuffle Ots; High Knee Run; Plyometric Lunge; Double Plyometric Lunge; Pulse Plyometric Lunge; Tuck Jump

ATHLETIC STRENGTH. Spider Crawl To Plank; Squat; Walk To Plank; Tricep Pushup; Plank; Chest Pushup; Pulse Lunge

RUNNING. Squat; Circle Run; Run In; Run Ots; Bounce Ots; Double Arm Reach Up; High Knee Run

AGILITY. Wide Feet Bounce; Snowboard Bounce; Snowboard Jump; Ladder Run Ots; Double Jump; Side Bounce

POWER. Run Ots; Single Knee Lift; Shuffle; Drop Squat; Squat Jump; High Knee Run Ots; Jumping Jacks; Burpee; Tuck Jump

CORE. Single Crunch; C-Crunch; Hover; Pulse Crunch; Cross Crawl; Lower Back Twist

COOLDOWN. Kneeling Adductor Stretch; Kneeling Hip Flexor Stretch; Kneeling Hamstring Stretch; Dynamic Calf Stretch; Standing Quad Stretch; Standing Glute Stretch