Equipment Required
Workout Breakdown
Circuit 3 - Multi-Directional
Circuit 4 - Neural
Conditioning
Mental Conditioning
Start Your Workout
Watch Tutorial Video
Exercise 1/8
Jog (20yds)
Tips:
- Jog lightly for 20 yards
Exercise 2/8
Backpedal (20yds)
Tips:
- Backpedal for 20 yards, keeping feet light
Exercise 3/8
Low A-Skip (20yds)
Tips:
- Perform for 20 yards
Exercise 4/8
Backward Snap Skip (20yds)
Tips:
- Perform for 20 yards
Exercise 5/8
High A-Skip (20yds)
Tips:
- Perform for 20 yards
Exercise 6/8
Backward Snap Skip (20yds)
Tips:
- Perform for 20 yards
Exercise 7/8
Ankling (20yds)
Tips:
- Perform for 20 yards
Exercise 8/8
High Knees (20yds)
Tips:
- Perform for 20 yards
Watch Tutorial Video
Exercise 1/5
Shuffle (20yds)
Tips:
- Stay low; imagine there is a low ceiling and you don't want to hit your head
- Perform for 20 yards each direction
Exercise 2/5
Low Lateral A-Skip (20yds)
Tips:
- Goal is that the back leg does all the work to move you laterally (see tutorial)
- Perform for 20 yards each direction
Exercise 3/5
High Lateral A-Skip (20yds)
Tips:
- Now knees go higher, but you're still pushing off the back leg only
- Let's go straight up and down; no crossing over of the feet
- Perform for 20 yards each direction
Exercise 4/5
Lateral Ankling (20yds)
Tips:
- Be sure to involve the arms, swinging them back in forth
- Perform for 20 yards each direction
Exercise 5/5
Lateral High Knee (20yds)
Tips:
- Perform for 20 yards each direction
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Exercise 1/5
6 Reverse Lunge w/ Rotation to Knee Hug
Tips:
- Perform 6 reps per leg
Exercise 2/5
6 Lateral Lunge to Drop Lunge
Tips:
- Perform 6 reps per leg
Exercise 3/5
6 Extended Inchworm
Tips:
- Perform 6 reps
Exercise 4/5
6 Plank to Down Dog w/ Reach
Tips:
- Perform 6 reps per arm
Exercise 5/5
6 Supine Crossover
Tips:
- Perform 6 reps per leg
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Exercise 1/4
Low Carioca (20yds)
Tips:
- Perform for 20 yards each direction
Exercise 2/4
High Carioca (20yds)
Tips:
- Perform for 20 yards each direction
Exercise 3/4
Washing Machine (0:07)
Tips:
- Perform for 7 seconds max speed
Exercise 4/4
8 Max Height Jumps
Tips:
- Perform 8 reps
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
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Exercise 1/1
Walk Outside (30:00)
Tips:
- Walk for 30 minutes. If you cannot walk outside, you may use a treadmill.
Mobility
- 6 Exercises / 1 Lap
- Perform each evercise for 30 seconds - 1 minute
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Exercise 1/6
Foam Roll - Back
Tips:
- Perform for 30 seconds to 1 minute
Exercise 2/6
Foam Roll - Lats
Tips:
- Perform for 30 seconds to 1 minute per side
Exercise 3/6
Foam Roll - Quads
Tips:
- Perform for 30 seconds to 1 minute
Exercise 4/6
Foam Roll - IT Band
Tips:
- Perform for 30 seconds to 1 minute per side
Exercise 5/6
Foam Roll - Adductors
Tips:
- Perform for 30 seconds to 1 minute per side
Exercise 6/6
Foam Roll - Glutes
Tips:
- Perform for 30 seconds to 1 minute
Watch Tutorial Video
Exercise 1/1
Wall Feet Elevated Shavasana (5:00)
Tips:
- If you lack the mobility, you may open your legs slightly, but the goal is to have them close together
- Rest with feet elevated on wall for 5 minutes
- You may incorporate your count breaths or alternating nasal breathing here as well
