MOBILITY WARM-UP. Shoulder Rotation; Wide Squat; Hip Rotation; Bounce; March On Top; Knee Lift On Top; Deep Lunge; Thoracic Rotation

STEP WARM-UP. Basic Step; Hip Extension; Freeze Hip Extension Combo; Lunge Squat Lunge Sequence; Triple Pulse Lunge; Wide Step Across

STEADY STATE CARDIO. Squat Pulse; Triple Squat Pulse; March Across; Pendulum Swing; Loaded Repeater

PEAK 1. Jogging Hamstring Curl On Top Combo; Propulsive Hamstring Curl

PEAK 2. Jog; Light Freeze Knee Lift; Power ATT; Jog Across The Top

CONDITIONING 1 HIP STRENGTH. Hip Roll & Squat Pulse Sequence; Circular Squat; Attitude Drop & Bend Combo; Rear Leg Pulse; Attitude Side Leg Pulse

MOVE. Side Shuffle; Knee Lift; Hop Knee Lift; Alternate Tap Down; Repeater Knee Lift; Alternate Propulsive Tap Down

CORE. Weighted C-Crunch; Extend to Dish; Heel Lower; Pulse Crunch; Single Single Double Weighted Cross Crawl