ENDURANCE & CORE
Warm-Up
↻ 1 Set
No Rest
Walkouts
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World’s Greatest Stretch
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Hip Hugs
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Dynamic Quad Pulls
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Hamstring Scoops
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Lateral Hip Openers
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Tin Soldiers
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Hurdle Steps
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Activation
↻ 1 Set
No Rest
Banded Lateral Glute Walks
Banded Forward Glute Walks
Deadbugs
Bird Dogs
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
Cool-Down
↻ 1 Set
Downward Facing Dog
Half Kneeling Quad Stretch
Hamstring Floss
Shoulder Sweeps
