START TRAINING

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WARM-UP

↻ 1 Set, No Rest

Walkouts

Hip Hugs

Dynamic Quad Pulls

Hamstring Scoops

Lateral Hip Openers

Tin Soldiers

Hurdle Steps

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ACTIVATION

↻ 1 Set, No Rest Between Drills

Deadbugs

Bird Dogs

Glute Bridge Marches

Paused Squat Jumps

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STRENGTH CIRCUIT

↻ 3 Sets, 0:30 Max Rest Between Sets

Bodyweight Gator Squat

Reverse Lunges

Knee Supported Push-Ups

Laying YTWs

Hinge with Reach

Back Elevated Glute Bridge

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ENDURANCE CIRCUIT

↻ 2 Sets, 1:00 Max Rest Between Sets

A-Skip March

Half Burpee

Drop Squats

Side Shuffle

Sprint to Back Pedal

Fast Feet In and Out

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CORE

↻ 2 Sets,0:30 Max Rest Between Sets

Single Leg Drops

Bear Plank

Knee Supported Side Plank

Side Laying Hip Circles

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COOL-DOWN

↻ 1 Set

Downward Facing Dog

Half Kneeling Quad Stretch

Hamstring Floss

Elevated Pigeon Stretch

Bench Thoracic Spine Mobilization

Supported Deep Squat Stretch

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