Sample Exercise List & Videos

Warm Up/ Exercise Resource List:

1. Bird Dogs - https://www.youtube.com/watch?v=k2azbhhuKuM

2. Fire Hydrant Circles - https://www.youtube.com/watch?v=f-GRxDrMC4Y

3. Rollover to V Sits - https://www.youtube.com/watch?v=NcBo0wRDCCE

4. Butterfly Stretch – https://www.youtube.com/watch?v=4J7kbCmPScQ

5. Glute Bridge - https://www.youtube.com/watch?v=YRqoIM0u0PY

6. Arm Circles - https://www.youtube.com/watch?v=bP52FXTlzjA

Exercise List:

1. Push Up Start Sprint: https://www.youtube.com/watch?v=JBaNFVQCzkk

2. Vertical Jump - https://www.youtube.com/watch?v=Wzwf0eDAMCE

3. Push Up - https://www.youtube.com/watch?v=_l3ySVKYVJ8

4. Y-W-T Hold - https://www.youtube.com/watch?v=NvZTx9abTKw

5. Bench/ Chair Dip - https://www.youtube.com/watch?v=jCrsPTAjlgI

6. Plank - https://www.youtube.com/watch?v=ASdvN_XEl_c

7. Glute Bridge – SEE WARM UP

8. Falling Toe Sprint Start - https://www.youtube.com/watch?v=azeNGkRCR7U

9. Broad Jump - https://www.youtube.com/watch?v=96zJo3nlmHI

10. Pause Squat - https://www.youtube.com/watch?v=cXKFm0L9G30

11. Walking Lunge - https://www.youtube.com/watch?v=L8fvypPrzzs

12. Calf Raises - https://www.youtube.com/watch?v=7ti1VEuyyBQ

13. Bear Crawl - https://www.youtube.com/watch?v=Wgt1vdZ_YYk

14. SL Heel Bridge - https://www.youtube.com/watch?v=fDxl-0uZMJo

15. ½ Kneeling Sprint - https://www.youtube.com/watch?v=xMGmicMU0DA

16. Lateral Bounds - https://www.youtube.com/watch?v=JRF8n7mkBvM

17. Iso Push up – Refer to Push Up

18. Iso Squat – Refer to Squat