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Description

Improve footwork and speed


Exercises

Set 1: 1 round
Squat Jumps
Squat Jumps
1 minute
Split Squats
Split Squats
1 minute
Side to Side Hops
Side to Side Hops
1 minute
Pogo Hops
Pogo Hops
1 minute
Squat Jumps
Squat Jumps
45 seconds
Split Squats
Split Squats
45 seconds
Side to Side Hops
Side to Side Hops
1 minute
Pogo Hops
Pogo Hops
1 minute

Set 2: 1 round
Squats
Squats
1 minute
Lunges
Lunges
15 reps
Bench Barbell Calf Raises
15 reps
Dumbbell Single Leg Curl to Press
Dumbbell Single Leg Curl to Press
15 reps
Dumbbell Single Leg Curl to Press
Dumbbell Single Leg Curl to Press
15 reps
Sit-Ups
Sit-Ups
1 minute
Oblique Crunches
Oblique Crunches
1 minute
Squats
Squats
45 seconds
Lunges
Lunges
15 reps
Bench Barbell Calf Raises
15 reps
Dumbbell Single Leg Curl to Press
Dumbbell Single Leg Curl to Press
15 reps
Dumbbell Single Leg Curl to Press
Dumbbell Single Leg Curl to Press
15 reps
Sit-Ups
Sit-Ups
45 seconds
Sit-Ups
Sit-Ups
45 seconds
Oblique Crunches
Oblique Crunches
45 seconds
Rest
Rest
45 seconds

Set 3: 1 round
Supermans
Supermans
1 minute
Russian Twists with a Ball
Russian Twists with a Ball
40 seconds
Push-Ups
Push-Ups
45 seconds
Dumbbell Chest Press
Weights: Light
Dumbbell Chest Press
45 seconds
Supermans
Supermans
45 seconds
Russian Twists with a Ball
Russian Twists with a Ball
40 seconds
Push-Ups
Push-Ups
30 seconds
Dumbbell Chest Press
Weights: Light
Dumbbell Chest Press
30 seconds
Rest
Rest
45 seconds

Set 4: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Rotator Cuff External Rotation
15 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
45 seconds
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
45 seconds
Rotator Cuff External Rotation
15 reps
Rest
Rest
45 seconds

Set 5: 1 round
Bicep Curls
Bicep Curls
1 minute
Tricep Extensions
Tricep Extensions
45 seconds
Dumbbell Wrist Curls
Dumbbell Wrist Curls
15 reps
Bicep Curls
Bicep Curls
45 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Dumbbell Wrist Curls
Dumbbell Wrist Curls
15 reps
Bicep Curls
Bicep Curls
30 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Dumbbell Wrist Curls
Dumbbell Wrist Curls
15 reps
Rest
Rest
45 seconds


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