ENDURANCE & CORE

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Warm-Up

↻ 1 Set
No Rest

Walkouts

World’s Greatest Stretch

Hip Hugs

Dynamic Quad Pulls

Hamstring Scoops

Lateral Hip Openers

Tin Soldiers

Hurdle Steps

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Activation

↻ 1 Set

No Rest

Banded Lateral Glute Walks

Banded Forward Glute Walks

Deadbugs

Bird Dogs

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Endurance + Core

↻ 3-4 Sets
0:40 Max Rest Between Sets

Lateral Bounds

Side Shuffles

Plank Saws

Sprinter’s Crunches

Wall Sprint

Reverse Lunge Knee Drives

Push-Up Plank Row

Side Plank Knee Drives

Squat Jumps

Fast Feet

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Cool-Down

↻ 1 Set

Downward Facing Dog

Half Kneeling Quad Stretch

Hamstring Floss

Shoulder Sweeps

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