| Activation x1 no circuit | Week 1 | Week 2 | Week 3 |
| Band hip extension / abduction (light band) | x 12 each side | x 12 each side | x 12 each side |
| Childs pose w/ trist | x 10 each side | x 10 each side | x 10 each side |
| Kneeling cable row / overhead press (light) | x6 each leg | x6 each leg | x6 each leg |
| Single leg lowers | 45 sec slow | 45 sec slow | 45 sec slow |
| Cable classic strides | x 15 each leg | x 15 each leg | x 15 each leg |
| Jump Rope | 3 x 30 seconds | 3 x 30 seconds | 3 x 30 seconds |
| Jump Rope high knees | 3 x 30 seconds | 3 x 30 seconds | 3 x 30 seconds |
| Plyo circuit (30 sec rest) 90 sec between sets | 2-3 sets | 2-3 sets | 3-4 sets |
| Banded runners | x15 sec | x15 sec | x15 sec |
| Depth box jump | x 5 | x 5 | x 5 |
triple set - Do each exercise one after the other. Approx. 20 sec rest between exercises. 1-2 min rest between sets | |||
| Velocity triple set #1 | Week 1 | Week 2 | Week 3 |
| 2-3 x through | 3 x through | 3-4 x through | |
| Bench press - light fast | x 8 (med) | x 8 (med) | x 8 (med) |
| jump pull up | x 6-10 | x 8 | x 8 |
| Med ball lateral box shuffle | x 8 total | x 8 total | x 8 total |
| Velocity triple set #2 | Week 1 | Week 2 | Week 3 |
| 2-3 x through | 3 x through | 3-4 x through | |
| Med ball squat throw underhand | x 8 | x 8 | x 8 |
| Depth jump pogo w/ alternating foot tap | x 5 each leg (10 total) | x 5 each leg (10 total) | x 5 each leg (10 total) |
| dynamic dips (use assistance band if needed) | x 8-10 fast | x 8-10 fast | x 8-10 fast |
| Core Circuit 3 times through | Week 1 | Week 2 | Week 3 |
| Single leg lowers w/ band hold | x30 | x30 | x30 |
| Band Swings prone (can replace w/ front plank band row) | x 20 | x 30 | x 30 |
| Band Swings side (can replace w/ cable rotation) | x25 each side | x25 each side | x30 each side |
| DB waiter carry | x 30 sec each side | x 30 sec each side | x 30 sec each side |
| Back extension med ball throw (or weighted) | x 10 | x 10 | x 10 |