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Stamina
Directions: In this circuit, you are going to do each exercise as quickly as you can. Do 60 seconds of jump roping inbetween each circuit. 4X through.
NOTE: keep the clock running the whole time, don’t pause the timer during your transition from exercise to jump rope. Just move quickly in transitions.
| Exercise | Reps | Video |
| Pop squats | 50 | |
| Jump Rope | 60s | |
| Slider knee tucks | 12 | |
| Jump Rope | 60s | |
| Deck squat burpees | 12 | |
| Jump Rope | 60s | |
| Crawl to runs | 60s | |
| Jump Rope | 60s |
Core Finisher
Directions: Do the following circuit 3X through.
| Exercise | Reps | Video |
| Hollow Block | 60-90s | |
| Forearm Plank | 60s | |
| Side Plant | 40s/side |
Turnout and Crossing
| Exercise | Sets | Reps | Video |
| A1) Frog Stretch | 1 | 1-2 minutes | |
| A2) Internal Rotation Stretch | 1 | 1-2 minutes | |
| A3) Wall Hip Stretch | 1 | 1-2 minutes/side | |
| A4) Hip Stretch with Internal Rotation | 1 | 90-90 | |
| A5) Hurdle Step Overs | 1 | 20/side | |
| A6) Abductor Stretch | 1 | 1-2 minutes/side | |
| B1) Shin Up Clams | 2 | 10/side | |
| B2) Prone Straight Leg Turnout Lifts | 2 | 10 | |
| B3) Adductor Bench Squeezes | 2 | 3x10s | |
| C1) Demi Piles | 2 | 10 | |
| C2) Grand Pile | 2 | 10 | |
| C3) In to Outs | 2 | 10 | |
| C4) Demi Piles in Second Position | 2 | 10 | |
| C5) Grand Piles in Second Position | 2 | 10 | |
| C6) In to Outs in Second Position | 2 | 10 | |
| D1) Hollow Body | 3 | 60s | |
| D2) Knee Pike Straddles | 3 | 6 | |
| D3) Hollow Rocks | 3 | 20 |