Appearance
Summer 2025 Warm-Up
Bike 1 x 5 minutes
Terminal Knee Extensions 1 x 12 reps es
Ankle Balance Board Combo
DL Supported Balance on BB 2 x 30 seconds
DL Supported Ankle Flexion and Extension on BB 1 x 30 reps
DL Supported Ankle Inversion and Eversion on BB 1 x 30 reps
DL Supported Around the Clock BB Rolls 1 x 15 reps es
DL Balance on BB 2 x 30 seconds
Single-Leg Supported Balance on BB 2 x 30 seconds es
Single-Leg Supported Ankle Flexion and Extension on BB 1 x 22 reps es
Single-Leg Supported Ankle Inversion and Eversion on BB 1 x 22 reps es
Single-Leg Supported Around the Clock BB Rolls 1 x 10 reps es
Single-Leg Balance on BB 2 x 30 seconds es
Foam Roller Walks 1 x 3 reps es
Trampoline Combo
Tap Tap Squat 1 x 12 reps
Tap Tap Squat Left/Right 1 x 12 reps total
SL Straight-Leg Groin Stretch Kick-Outs 1 x 12 reps total
SL Straight-Leg Hamstring Stretch Kick-Ups 1 x 12 reps total
Tap Tap 180 Squat 1 x 12 reps total
Single-Leg RDL to Plyo Jump 1 x 4 reps each side
Bosu Agility Combo
Single-Leg Skater Bounding 1 x 22 reps total
Single-Leg Center Tap To Double-Leg Landing 1 x 12 reps total
Single-Leg Center Tap To Split-Lunge Landing 1 x 12 reps total
Asymmetrical Double-Leg Jump 1 x 4 reps es
Bosu Multidirectionals 1 x 5 reps total
Gymnastics Mat Combo
Double-Leg Forward Hops 1 x 10 yards
Single-Leg Forward Hops 1 x 10 yards
Double-Leg Zig-Zag Hops 1 x 10 yards
Single-Leg Zig-Zag Hops 1 x 10 yards
Double-Leg Frontal Zig-Zag Hops 1 x 10 yards
Single-Leg Frontal Zig-Zag Hops 1 x 10 yards
Helicopter Kicks 1 x 4 reps es
Dynamic Plyo Lunge to Split Jump 1 x 4 reps es
Gymnastics Mat Pop-Up Combo
Kneeling Pop-Up To DL Tap To DL Landing 1 x 2 reps
Kneeling Pop-Up To DL Tap To SL Landing 1 x 2 reps
Transverse 180 DL Tap To DL Landing 1 x 4 reps total
Transverse 180 DL Tap To SL Landing 1 x 4 reps total
Frontal DL Tap To SL Landing 1 x 4 reps total
Frontal SL Tap To SL Landing 1 x 4 reps total
Hurdle Dynamic Stretches Combo
High Kicks Over Hurdles 1 x 10 yards es
Open Gate To Transverse Turn 1 x 10 yards es
Hip Extensions 1 x 10 yards es
Ropes Combo
Alternating Sagittal Ropes 1 x 22 seconds
Synchronized Frontal Ropes 1 x 22 seconds
Synchronized Sagittal Ropes 1 x 22 seconds
Hurdle Agility Combo
Forward Hurdle Footwork Without Crossovers 1 x 2 reps es
Sideways Hurdle Footwork With Crossovers 1 x 2 reps es
Forward Hurdle Double-Leg Hops 1 x 1 reps es
Forward Hurdle Single-Leg Hops 1 x 1 reps es
Tic-Tac Combo
Double-Leg Tic-Tacs 1 x 10 seconds
Single-Leg Tic-Tacs 1 x 10 seconds es
Gymnastics Mat Resistance Band Combo
Frontal Plane Bounding with RB 1 x 2 reps es
Sagittal Plane SL Skips With Hip Extension 1 x 2 reps es
Transverse Alternating Split Lunge To High Knees 1 x 2 reps es
Resistance Band Footwork Combo
Sagittal Accelerations To High Knee 1 x 4 reps es
Alternating High Kicks 1 x 4 reps es
Open Gate To Backwards 45-Degree Shuffle 1 x 4 reps es
Backwards Hip Extensions 1 x 4 reps es
Multidirectional Footwork Combo With Vest 1 x 5 reps
Sled Combo
Slow Sled Pushes With High Grip 2 x 20 yards
Fast Sled Pushes With Low Grip 2 x 20 yards
Fast Sled Pushes With High Grip And Tempo 2 x 20 yards
Frontal Sled Pulls With Crossover 1 x 20 yards es
Skip Combo
A-Skips 2 x 20 yards
B-Skips 2 x 20 yards
C-Skips 2 x 20 yards