WARM-UP. Step Touch; Bounce & Run OTS Combo; Squat Knee; Squat Hold Down; Single Pushup and Hold; Plank; Single Narrow Pushup and Hold Plank

MIXED IMPACT. Bounce OTS; Step Curl; Gallop; Bicep Curl; Run to Corner Combo; Triple Squat; Triple Squat & Jack Combo; Bounce & Burpee Combo

PLYOMETRIC. Jog OTS; Power 3-Step Run; Skater & Straight-Jump Combo; Skater; Skater & Tuck Jump Combo; Backward-Stepping Lunge & Squat Combo; Plyometric Lunge & Burpee Combo

ATHLETIC STRENGTH. Side Lunge; Knee Repeater Combo; Backward-Stepping Lunge; Pulse Bottom Half Lunge; Bottom Half Narrow Pushup; Bottom Half Wide Pushup; Bolt Plank Hold; Bolt & Pushup Combo

RUNNING. Run OTS; Power Knees; Power Knees & Hip Opener Combo; Bounce OTS; Side Step and Knee Over; Soccer Kick; Circle Run

AGILITY. Run OTS; Ladder Run & Recovery Combo; Side Bounce; Drop Squat & Run Combo; Drop Squat & 180 Turn Combo; Ski Jump

POWER. Run OTS; Single Knee; Punch Down; Punch and Throw; Run Square; Half Lunge & Single Shuffle Combo; Plyometric Lunge & Single Shuffle Combo; High Knee Run; Jumping Jack & Double Jump; Cross Arms; Jumping Jack & Tuck Jump Combo; Double Bicep Curl

CORE. Double Knee Drop; Double Leg Extension; Oblique Crunch; Glute Bridge; Top Half Pulse; Pulse Crunch

COOLDOWN. Lying Pencil Stretch; Lower Back Release; Lying Hamstring Stretch; Lying Glute Stretch; Kneeling Hip Flexor Stretch; Standing Calf Stretch & Tricep Stretch; Standing Quadricep Stretch