Static Stretches

• Triceps - Behind H
• Quad
• Lunge With Twist
• Hand Grab - Behind Back
• Shoulder Front - Across Chest
• Toe Touch
• Sumo Squat
• All 4's - Forearm Stretch
• Back - Leg Crossover
• Sitting V - L/R/M
• Track Position - Calf
• Roll Head, Arms, Neck, Torso

**Click on each workout for more information.**

Active Stretches

Workout A:

• High Knee
• Lunge - Arm Inside Leg
• Side Lunge
• Lunge Backward
• Glute Stretch - Leg Across Pelvis

**Click on each workout for more information.**

Workout B:

• Straight Leg Extension
• Skip Out - Clap Hands between/under legs
• Hand Walks
• Soldier Kicks - Opposite Hand To Foot
• Backward Hip Rotation - Stepovers

Abilities - Stationary

Workout A:

• Bodybuilders
• Superman's
• Bicycle - Back Off Ground
• Leg Throws w/ partner - Front & Side

Workout B:

• Power Hops
• Pillar Bridge - Front/Side
• Sprinter Optional Sprint Finish
• Six Inches

**Click on each workout for more information.**

Agilities - Mobile

Workout A:

• 4 Corners - Feet Chopping
• Tug of War
• 3 Cone - Face each other 5 & 10 Yard
• 5 Yard Sprint/Shuffle
• 5 Yard Sprint Crossover
• Crab Crawl

Workout B:

• 1 Leg Lunge for Height
• Power Hops for Distance
• Suicides
• Build-ups - OYO or w/ Partner
• Sprints
• 45 Degree one leg lunge
• Squat for Speed

Medicine Ball

• Toss Behind Head for Distance
• Reverse Throw Behind for Distance
• Overhead Slam in Front
• Back to Back Turn w/ Partner
• Overhead Forward Throw w/ Partner
• Throw Ball for Height
• Turn Throw Against Wall

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Ladders

Side: (Lateral)

• 2 Feet in Each
• Twist Hips
• 2 Feet in / 2 Feet out

Forward:

• Z Cut
• 2 Feet in
• 1 Foot in
• Bunny Hop
• Power Hop - 3 Spaces
• Half & Half