|
| Circle the exercises performed from each category | Reps/time | Resistance |
|
| Dynamic warm-up | Perform prior to each workout (5–10 minutes): | | |
| (1) Pendulum swings (side-to-side) | (7) Over-under the fence | | |
| (2) Pendulum swings (front-to-back) | (8) Hip opening/closing | | |
| (3) High knee (chest) | (9) High knees | | |
| (4) High knee (external rotation) | (10) Butt kicks | | |
| (5) Side shuffle | (11) Lunge with twist | | |
| (6) Carioca | (12) Arm windmills | | |
|
| Footwork and agility | Perform using agility ladder (10 minutes): | | |
| (1) Forward, double-step | (1) Side shuffle | | |
| (2) Sideways double-step | (2) Figure 8’s | | |
| (3) Side-step, double in/out | (3) Kangaroo hops 2/1 foot | | |
| (4) Side shuffle, two-in/out | (4) Kangaroo hops, sideways | | |
| (5) Two leg hops | (5) T-drill | | |
| (6) One leg hops | (6) Jump rope | | |
| (7) Two leg hops, in/out | | | |
| (8) One leg hops, in/out | | | |
| (9) One leg hops, sideways | | | |
|
| Resistance and power exercises | Perform each below (10 minutes): | Perform each below (10 minutes): | | |
| (1) Side-steps toes in/out, ankles/knees | (1) Back rows/flys | | |
| -Side-steps with bands and med ball | (2) Pull-ups | | |
| (2) Forward/backward walk with bands | (3) Chest press/fly | | |
| (3) Squats | (4) Pushups (choose one): | | |
| (4) Lunges with tubing (with med ball) | (i) Side walking | | |
| (5) Lateral lunges (with med ball) | (ii) Knees/toes w/physioball | | |
| Choose 2 below: | (iii) Down dog | | |
| (6) Front step-ups | (iv) Side to side (ball) | | |
| (7) Squat thrusts, med ball throws | (v) Heart-to-heart | | |
| (8) Jump squats | (vi) Hi/low | | |
| (9) Mountain climbers | (5) Front/lateral raises | | |
| (10) Squat-plank-jump squats | (6) Biceps curls | | |
| (11) Lateral step-ups | (7) Shoulder press | | |
| | (8) Hyperextensions | | |
|
| Core Exercises | Perform 4 below (10 minutes): | Perform 4 below (5 minutes): | | |
| (1) Plank knees elbows/hands | (1) Knees to chest | | |
| (2) Plank toes elbows/hands | (2) Hyperextension on ball | | |
| (3) Plank one leg elbows | (3) Reverse planks | | |
| (4) Plank one leg hands on ball | (4) Ab hollow | | |
| (5) Side planks foot-elbow/twist | (5) Walking sit-ups | | |
| (6) Side planks hand stars | (6) Crunch bent knee | | |
| (7) Airplanes | (7) Tug-of-war | | |
| (8) Supermans/womans | (8) Side touch/scissors/toe | | |
| (9) Crunches on ball | | | |
| (10) Plank with ball on knees/toes | | | |
|
