Begin on this column, complete reps slowly Warm Up Complete this column next

Perform movements as fast as possible

Toe Touch x High

10 Knee x
20 yd

World’s
Greatest Backward
Stretch Run x 20
x10 Each yd
Side

Hip Bridge x 10

Skaters
x 20 yd

Frog Squat x 10
Backward
Skaters x
20 yd
(There is a
2 second
pause on
each foot)
Forward Squat
Walk x 20 yd

Carioca
Lateral Squat Both
Walk x 5 each Directions x
side 20 yd

Shuffle
Knee Hugs x
Both
20 yd
Directions
x 20 yd

Backward
Hamstring Kneeling Sprint
x 20 yd x 20 yd x 6
Reps