| Exercise | Sets | Reps | Rest |
| Mobility + Activation | |||
| Knee drivers + Calf raises | 2 | 5ea+10 | |
| L stretch + Marching hip bridge | 2 | 5ea+10ea | |
| Shin box + Band pull-aparts | 2 | 5ea+10 | – |
| Ladder | |||
| A1- Jump rope | 5 | 100/80/60/40/20 | |
| A2- Dbl suitcase R. lunge | 5 | 25ea/20ea/15ea/10ea/5ea | as needed |
| Pacer | |||
| B1- Run (Pacer) | 3to4 | 100M | |
| B2- Kneeling banded hip ext. | 3to4 | ||
| B3- MB Reverse OH throws | 3to4 | ||
| B4- SB DB pullover | 3to4 | ||
| B5- Jumping jacks | 3to4 | 60″ | |
| Abs | |||
| Side-lying hip ext. (left) | 3 | 15 | |
| Lying leg raise | 3 | 12 | |
| Side lying hip ext. (right) | 3 | 15 | |
| Knee grabs | 3 | 12 | 60″ |