A series of Ankle movements designed to help loosen and strengthen your hip movements. Perform 1 round.

Setup your cones in a gradual V formation. Jump off of your outside leg only, and land on the opposite leg only. 4X 4 lateral jumps each side

With a bench or box jump off one foot laterally and twist so that you land with both feet facing 90 degrees the other direction onto the bench and then drop back down landing on one foot. 10x/side.

Perform an explosive lateral jump, the second you land jump as high as you can, the second you land this time land on one leg and rotate exploding into a sprint for 10 yards. 10x both directions.

Setting up 3 cones approximately 3 yards apart each start facing the cone and then exploded as quickly as possible touching the second cone, then back to the first cone sprint to the 3rd cone and then as quickly as possible sprint all the way back through the 1st cone. 5x as hard as you can.

Start on the ground on your chest, explode up landing on just your outside foot then explode out driving the arms and the knee all the way through. Perform 5x on both sides.

In a single leg kneeling lunge position, place the leg closest to the wall up with the same side arm cocked back. Explode outwards making sure to drive both the arm and knee closest to the wall up and forward. Focus on driving the legs and arms with power. 10x per side.

Squat down low and explode as far out to the side as you can, as soon as you land jump as high as you can straight up, the second you land jump to the side and repeat. 10 jumps both directions.

Drop down with your knees bent to almost 90 degrees and sprint backwards as quickly as possible for about 10-20 yards, 4x.

Kneeling down hinge backwards while maintaining a straight line from your knees up keeping the only movement at the knee joint. This exercise is as many reps as possible.

Stand with feet together and start to fall forward, at the last moment before falling begin sprinting forward. 4x for 10-15 yards

With a bench or box as quickly as possible tap one foot to the top of the box and then alternate. 60 sec.

With your feet anchored either with a bar/weight or partner, hinge forward with your hands behind your back and the only movement happening at the knee joint. You can start with an exercise ball and progress to going all the way to the floor. this exercise is as many reps as possible.

Anchor a resistance band to a secure surface place the band around both shoulders and jump as high possible. Perform for 60 Sec.

With an anchored band, step into it and rotate across the body. 10x/side

Place a band horizontally and drive your knee up into the band as fast as you can. Perform for 60 Sec.

With a bench or box, place your lead foot on the surface and press down firmly exploding upwards and landing with both feet on the opposite side. 20x both legs.

Following a cadence that starts to strengthen the sprinting movements. Key notes: Always focus on shortening the time that your feet are on the ground, and driving your knees up. 4x for 10-15 yards.

2m of high step, 3 min of traditional

Low back supported with frog legs focused on lifting the chest into the air. Perform 50x

Perform by standing on one leg going all the way down and up. 25x on both sides.

Leaning against the wall raise your toes off of the ground as high as you can while keeping your heels in contact with the ground. 20x

Standing with knees slightly bent rotate one leg at a time internally pushing the rotation until the rest of your torso starts to move. 10x/side

A series of hip movements designed to help loosen and strengthen your hip movements. Perform all movements 1 time.

Setup 3 cones, setup the cones with one at the beginning another one 10 yards forward and the last about 2 yards in front of the second. Sprint hard to the 3rd cone and stop reverse backwards to the second cone and then sprint forward through the 3rd cone for an additional 5 yards. 10x

Perform each of the following 3x. Every other step as quickly as possible. Every step with just your right foot. Every step with just your left foot. Jump up the stadium with only two feet on the seats. As safely as you can go backwards up the stairs going as quickly as you safely can.

With your feet elevated, and an exercise ball beneath your forearms extend your arms forward and then back. AMRAP.

With a Kettlebell or dumbbell hinge forward over one foot and rotate towards the forward foot side. 10x/side

With a landmine setup bring the weight from side to side. AMRAP

With an anchored band pull your arms down to your sides, and then with straight arms pull down. 10x/exercise

With a landmine setup bend over grab the bar and pull the weight to your chest. 10 reps, 8 reps, 6 reps with increasing weight.

With a TRX set lean back with straight arms, while keeping the arms straight rotate out to the side lifting yourself up. 10x/side

With a wide overhand grip extend all the way down and back up, bringing your chin to the bar. Anything less is cheating. As many as possible. AMRAP 3X

Perform a normal standing curl with elbows pinned to your side. The second your form drops either with your elbows, swinging your arms, or hips. AMRAP 3x

Lay flat on a bench, feet firmly pressed into the ground, grab the bar a little more than shoulder width apart, bring the bar down to your chest and press upward trying to externally rotate your arms. Perform in sets of 10,8,6.

Laying down while holding DB's with a straight arm bend at the elbow slowly lowering the weight towards your head, once you have reached full flexion extend back up. Perform as many reps as possible, 3x.

With an landmine anchored bar, start with the weight supported in one hand by your shoulder with the same side leg back in a lunge type position. Push the weight up over head focusing on the explosion, while at the same time driving the back leg forward. AMRAP both sides.

With a lighter resistance band place across your back and hold firmly with both hands and then perform as many pushups as possible.

With a band securely anchored grab the band with both hands and slowly descend into a pushup and try to explode up. Perform as many reps as possible.

While sitting on an exercise ball and holding dumbbells in both hands roll back until the ball is in the middle of your back. Push the DB's up and focus on the external rotation of the DB's at the top of the press. Perform as many reps as possible. Start with a lighter weight until you are comfor...

Lay on a slightly inclined bench, feet firmly pressed into the ground, grab the bar a little more than shoulder width apart, bring the bar down to your chest and press upward trying to externally rotate your arms. Perform in sets of 10,8,6.

With the same anchored band from “Band anchored pushups” place the band across your chest and lower yourself quickly to the ground and press upward with enough force to lift your hands off of the ground. Perform as many reps as possible.

Press overhead bring down and then bring your elbows together while maintaining a 90 degree angle and then back up. Then alternate one arm at a time bringing down and completely rotating in, then press back up. 10x,8x,6x

With a secured olympic bar at one end, grasp the other end with one hand and press up and bring back down focusing on the squeeze in your chest in the middle. Perform as many reps as possible.

With a lighter weight (Body weight is acceptable) perform as many squats as you can with proper form with a heel lift placed under your heels for 45 sec. 3x

Hinge forward making sure your back is braced properly. Drive your knees back and your hips forward lifting the weight off of the ground. Perform 3 sets of 10 reps, 8 reps, and 6 reps.

With one foot elevated on a bench lunge down looking to create a 90 degree angle with the forward foot. Perform 10 split squats then drop the weight and go into 10 split jumps bringing the knee up as high as you can on the elevation. 10x of each exercise on both sides.

With a single weight swing back and forth with a straight back, raising the weight to about eye level. Lift with your legs by driving your knees back and hips forward. perform for 45 sec. 3x.

Holding a weight in one hand drop down into a lunge as quickly as possible without letting your back knee touch the ground. perform as many as you can with proper form for 45 sec. both sides

Perform a lunge while holding a weight above your head focusing on holding your arm as stable as possible. 10x both sides

With a weight in your hand hinge forward on one foot with the other foot extending straight backwards trying to create a horizontal line. 10x/side

With a lighter weight (Body weight is acceptable) perform as many squats as you can with proper form for 45 sec.