| Exercise | Sets | Reps | Rest |
| SMR + Mobility | |||
| SMR glutes + Windshield wipers | 1 | 45″ea+10ea | |
| SMR IT bands + Dynamic front rack stretch | 1 | 45″ea+10ea | |
| SMR Back + Quadruped thoracic rotation | 1 | 60″+10ea | |
| SMR calves + Knee drivers | 1 | 60″+10ea | |
| Activation | |||
| Monster band quadruped hip extension | 3 | 10ea | |
| Monster band OH press | 3 | 10 | |
| Monster band row | 3 | 10 | |
| Wide outs | 3 | 10 | – |
| Upper body | |||
| A1- SA DB push press | 4 | 10ea | |
| A2- Arms only, Rower sprint | 4 | 30″ | |
| A3- Triceps dips | 4 | 15 | |
| A4- Band chest press | 4 | 30 | 60″ |
| Lower body | |||
| B1- Lateral band walk | 4 | 1L each | |
| B2- SL lateral line hops | 4 | 15ea/15ea | |
| B3- KB RDL | 4 | 15 | |
| B4- Squat jumps | 4 | 15 | 60″ |
| Abs | |||
| Plank w/ SA band row | 3 | 10ea | |
| Russian twist | 3 | 15ea | |
| SB roll-out | 3 | 15 | 60″ |