START TRAINING
WARM-UP
↻ 1 Set, No Rest
Walkouts
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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 Between Drills
Deadbugs
Bird Dogs
Glute Bridge Marches
Paused Squat Jumps
STRENGTH CIRCUIT
↻ 3 Sets, 0:30 Max Rest Between SetsBodyweight Gator Squat
Reverse Lunges
Knee Supported Push-Ups
Laying YTWs
Hinge with Reach
Back Elevated Glute Bridge
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
CORE
↻ 2 Sets,0:30 Max Rest Between Sets
Single Leg Drops
Bear Plank
Knee Supported Side Plank
Side Laying Hip Circles
COOL-DOWN
↻ 1 Set
Downward Facing Dog
Half Kneeling Quad Stretch
Hamstring Floss
Elevated Pigeon Stretch
Bench Thoracic Spine Mobilization
Supported Deep Squat Stretch
