| Activation Circuit x2 | Week 1 | Week 2 | Week 3 |
| Fire hydrant hold w/ ski erg | x 30 pulls each leg | x 30 pulls each leg | x 30 pulls each leg |
| Cable lunge external shoulder rotation | 2 x 12 each side | 2 x 12 each side | 2 x 12 each side |
| Jumping Jack Series | x 20 each way | x 20 each way | x 20 each way |
| Hip flexor stretch | 2 x 30 seconds each side | 2 x 30 seconds each side | 2 x 30 seconds each side |
| single leg mini hurdle | 2 x 8 each leg | 3 x 8 each leg | 3 x 8 each leg |
| lateral mini hurle | 2 x 8 each leg | 3 x 8 each leg | 3 x 8 each leg |
| Ladder drills | x4 different drills, x3 times | x4 different drills, x3 times | x4 different drills, x3 times |
| Power (superset) | Week 1 | Week 2 | Week 3 |
| Single leg wedge squats** | x6 each leg (2 sets) | x6 each leg (3 sets) | x 6 each leg (3 sets) |
| **OR Lateral Step up | |||
| Split squat drop jump | x 12 | x 12 | x 12 |
| Velocity 5-set | Week 1 | Week 2 | Week 3 |
| 2 x through | 3 x through | 3 x through | |
| Power clean | x 6 | x 6 | x 6 |
| diagonal skate bounds | x 12 total | x 12 total | x 12 total |
| Dynamic pull ups | x 8-12 | x 8-12 | x 8-12 |
| Plate drop push ups | x 10 | x 10 | x 10 |
| SkiErg Fast | x 12 | x 12 | x 12 |
| Core Circuit - 2-3 times through | Week 1 | Week 2 | Week 3 |
| Deadbug (can add light DB) | x 20 total | x 20 total | x 20 total |
| TRX side plank twist | x 15 each side | x 15 each side | x 15 each side |
| Kettle bell Single arm V ups | x 10 each side | x 10 each side | x 10 each side |
| Front plank band row | x 15 each arm | x 15 each arm | x 15 each arm |
| Plate rotations (fast) | x 12 total | x 12 total | x 12 total |