00:10

X Pull Downs

00:10

Trap Bar Deadlift

00:11

KB Deadlift

00:12

Glute Ham Raise

00:05

Tuck Jumps

00:08

Single Leg Squat (on floor)

00:09

Single Leg Squat (on box)

00:08

SB Hamstring Curl

00:09

Straight Leg Sit Ups

00:07

Lateral Overhead MB Chop

00:10

Jump Rope or Pogo

00:08

Single Leg 1 Arm Press

00:10

Single Leg Lateral Hurdle Hop + Stick

00:07

DB Push Press

00:07

MB Side Throw with Step

00:06

Zig Zag Bound + Stick

00:09

Sideways B Skip

00:05

Long Carioca

00:05

Short Carioca

00:06

Sideways A Skip

00:08

Cross and Touch

00:08

Hip Closers

00:08

Hip Openers

00:07

Lateral Leg Swings

00:15

Hip AB-ductors

00:14

Hip AD-ductors

00:06

Single Leg Forward Hurdle Hop + Stick

00:14

Chin Ups or Chin Up Holds

00:06

Decline Push Up

00:08

Plank Hold with Elbow Touch

00:05

Squat Jumps

00:07

Scap Push Ups

00:04

Backwards Run

00:14

Prone T-Spine Rotations

00:11

Bent Leg Hamstring

00:11

Supine Hip Rotator Stretch

00:13

Straight Leg Hamstring

00:09

Supermans

00:10

Double Leg RDL

00:08

Lat Pull Downs

00:07

Pull Ups

00:09

Drop Lunge

00:09

Lateral Lunge

00:08

Jumping Jacks

00:13

Half Kneeling DB Curl-to-Press

00:13

Double Leg Line Jumps

00:08

Captain's Chair

00:12

Glute Hip Lift

00:06

Box Jumps + Decel Landings

00:07

Push Ups

00:09

Reverse Lunge

00:09

Forward Lunge

00:09

Bent Over Rows (Skier Rows)

00:07

Mountain Climbers

00:07

Power Skips

00:05

Carioca

00:10

C Skip

00:06

Sideways Shuffle with Arm Swings

00:06

B Skip

00:06

A Skip