| Activation Circuit below x2 | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Foam roller chest stretches | 1-2 min | 1-2 min | 1-2 min | 1-2 min | 1-2 min | 1-2 min |
| Trunk Rotations | 2 x 10 each side | 2 x 10 each side | 2 x 10 each side | 2 x 10 each side | 2 x 10 each side | 2 x 10 each side |
| 90/90 hip stretch | 60 sec each side | 60 sec each side | 60 sec each side | 60 sec each side | 60 sec each side | 60 sec each side |
| Kneeling band hip extension | x 12 each side (light) | x 12 each side (light) | x 12 each side (light) | x 12 each side (light) | x 12 each side (light) | x 12 each side (light) |
| Circuit below x2 | ||||||
| Swiss ball DB shoulder press (light) | x 12 | x12 | x12 | x12 | x12 | x12 |
| Reverse back extension | x 15 | x 15 | x 15 | x 15 | x 15 | x 15 |
| Kneeling pallof w/ leg raise | x 10 each side | x 10 each side | x 10 each side | x 10 each side | x 10 each side | x 10 each side |
| Plyos circuit below x 2-3 times | * 1 min rest between exercises | |||||
| Crossover skate jump | x 6 each leg | x 6 each leg | x 6 each leg | x 6 each leg | x 6 each leg | x 6 each leg |
| double hop bound | x 4 each leg | x 4 each leg | x 4 each leg | x 4 each leg | x 4 each leg | x 4 each leg |
super sets: Go directly from the first exercise in the set to the next with approx 10-20 seconds rest. Rest at least 60 seconds between sets | ||||||
| Super Set x3 sets | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| RFE BB split squat | x 4 each leg med | x 4 each leg heavy | x 4 each leg heavy | x 4 each leg heavy | x 4 each leg heavy | x 4 each leg heavy |
| Single leg lateral min hurdle | x4 each leg | x4 each leg | x4 each leg | x4 each leg | x4 each leg | x4 each leg |
| Super Set x 3 sets | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Weighted Dips | x4 (med) | x4 (med) | x4 (heavy) | x4 (heavy) | x4 (heavy) | x4 (heavy) |
| Swiss ball med ball throw | x 6 (med) | x 6 (med) | x 6 (med) | x 6 (med) | x 6 (med) | x 6 (med) |
| Optional: Push press | 2 x 6 med/light |
| Core - circuit 2-3 times | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| TRX tricep extensions | x 8-12 | x 8-12 | x 8-12 | x 8-12 | x 8-12 | x 8-12 |
| TRX wood choppers | x 10 each side | x 10 each side | x 10 each side | x 10 each side | x 10 each side | x 10 each side |
| Med ball side toss | x 15 each side | x 15 each side | x 15 each side | x 15 each side | x 15 each side | x 15 each side |
| med ball bicycles | x45 seconds | x45 seconds | x45 seconds | x45 seconds | x45 seconds | x45 seconds |
| Back extension hold | x 45-60 sec | x 45-60 sec | x 45-60 sec | x 45-60 sec | x 45-60 sec | x 45-60 sec |