Introduction: Warmup

• Watch video to the right for information regarding what to expect and warm-up progressions
• Four warm-up progressions:
• 1. Foam Roll (Glutes, IT-band, Hip Flexor/Quads and Calves)- 8-10 minutes
• 2. Dynamic Movement (power walk to light skip, butt kicks, hip circles, jumping jacks)- :30 each
• 3. Core Activation (arm internal/external rotations, squat-stand, esplosive squat)- :30 each
• 4. Pre-hab (supermans, plank)- :30 each

Intro Video

Cardio Circuit: Day 1

• 1. Side Shuffle + Jump (Jump at each end)
• 2. Mountain Climbers
• 3. Jog in place/Sprint
• 4. Jump Squat/Aggressive Squat to Toe Raise
• 5. Quick Steps/Stairs
• Reps: Beginner-:30 each/:30 rest, Advanced- 1:00 each/:15 rest
• Sets: Beginner- 2-3 sets, Advanced- 4-5 sets

Cardio Circuit: Day 2

• Spell you full name by performing corresponding exercises with letters
• 1-2 sets
• Perform as quickly/efficiently as possible

Cool down/Corrective Stretches

• 1. Ankle Stretch
• 2. Hip Flexor
• 3. Cross Over Glute
• 4. IT-Band Stretch
• 5. Butterfly
• 6. Foam Roll Extensions
• 7. Sleeper Stretch
• 8. Overhead Stick Stretch