Warm Up: 15-20 minutes aerobic
Downward Dog to Spider Stretch - x5 each side
Good Morning Push Ups - 2x 5-10
Fire Hydrant Band Holds - 2x 60 seconds each leg
Skate Jump with Hop - 2x 4 jumps total
Single Leg Med Ball RDL Jump - 2x 4 total
Triple Pogo with Med Ball - x3
Mini Hurdle Jump - 2x 8 hurdles
SUPER SET 1 ( go from first exercise directly into the next. Rest. Then repeat x2)
Lateral Back Squat (can also use Dumbbells) - x4 each leg
Lateral Skate Jump - x4 each leg
SUPER SET 2 ( go from first exercise directly into the next. Rest. Then repeat x2)
High Bench Row (can also use Dumbbells) - x5
Med Ball Slam or Explosive ski erg - x8
Dips - 2x 10 - 15
CORE: 2-3 times through depending on time and energy
Straight Arm Pull Down- x10
Side Plank Band Row - x15
Plate Rotations - x15
Bosu Hip Ups - x10
Walking Plate Raise - x30 meters forward and backward
