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Turnout and Crossing
| Exercise | Sets | Reps | Video |
| A1) Frog Stretch | 1 | 1-2 minutes | View Video |
| A2) Internal Rotation Stretch | 1 | 1-2 minutes | View Video |
| A3) Wall Hip Stretch | 1 | 1-2 minutes/side | View Video |
| A4) Hip Stretch with Internal Rotation | 1 | 90-90 | View Video |
| A5) Hurdle Step Overs | 1 | 20/side | View Video |
| A6) Abductor Stretch | 1 | 1-2 minutes/side | View Video |
| B1) Shin Up Clams | 2 | 10/side | View Video |
| B2) Prone Straight Leg Turnout Lifts | 2 | 10 | View Video |
| B3) Adductor Bench Squeezes | 2 | 3x10s | View Video |
| C1) Demi Piles on turnout discs | 2 | 10 | View Video |
| C2) Grand Pile on turnout discs | 2 | 10 | View Video |
| C3) In to Outs on turnout discs | 2 | 10 | View Video |
| C4) Demi Piles in Second Position on turnout discs | 2 | 10 | View Video |
| C5) Grand Piles in Second Position on turnout discs | 2 | 10 | View Video |
| C6) In to Outs in Second Position on turnout discs | 2 | 10 | View Video |
| D1) Hollow Body | 3 | 60s | View Video |
| D2) Knee Pike Straddles | 3 | 6 | View Video |
| D3) Hollow Rocks | 3 | 20 | View Video |
Stamina
Directions: In this circuit, you are going to do each exercise as quickly as you can. Take 20s off, then move onto the next one. Repeat the entire circuit 4X through.
| Exercise | Reps | Video |
| Pop squats | 50 | View Video |
| Slider knee tucks | 12 | View Video |
| Jumping deck squats | 12 | View Video |
| Crawl to runs | 60s | View Video |