| | | | | |
| Warmup video |
| video |
| | | | | |
| | Exercises | Sets x reps | Notes | video |
| A1 | Hurdle jump with bounce | x4 | Preparing your ankles | video |
| You can put bottles as hurdles |
| A2 | 5m side shuffles | 20 seconds | | video |
| 4 sets |
| | | | | |
| | Exercises | Sets x reps | Notes | video |
| B1 | Box jump | x8 | Use your arms to jump powerfully – hold 1 sec | video |
| B2: | Bridge to press | x8 | Do it | video |
| B3: | Slams | x8 | Imagine you are hitting someone you hate 😀 | video |
| 3 sets |
| | | | | |
| | Exercises | Sets x reps | Notes | video |
| C1 | Around the world lunges | x6 each | Body weight or add weight if you feel it easy | video |
| C2 | Db Lateral raises | x12 | Use convenient weight | video |
| C3 | SA bird dog row | x10 each | Use convenient weight | video |
| 3 sets |
| | | | | |
| CORE |
| | Exercises | Sets x reps | Notes | video |
| E1 | High plank row | x12 each | BW | video |
| E2 | Knee to elbow plank | x10 each | BW | video |
| E3 | 90/90 copenhagen | x20 sec each | BW | video |
| 3 sets |
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