SECTION DRILL

WARM-UP

Boxer Shuffle Shoulder RollLow Step 'N' ShootChest Opener Jack1, 2, 3, WaveSkip LungesRotating High Plank

FOCUS Jog

BLOCK 1Plyometrics &

Speed

All-Out SprintDemi DiamondsHigh Skips/ShuffleLateral Hit The Floor

POWER MOVE: Shoot and Dribble

SECTION DRILL

BLOCK 2Strength &

Stability

Balance Reach Push-UpPop-Up SquatsKnee Down Plyo Push-UpsLunge Kick Reach

POWER MOVE: Walk Out Triple Push

BLOCK 3 Agility &

Coordination

Ski Up/Ski BackCriss-Cross HopMoving Half Soccer JuggleBunny Hops/Power Jump

POWER MOVE: Alt. Carioca/Half Burpee Push-Up

BLOCK 4 Abs & Core

Up and Over AbsGlute Lift/Leg LiftC-Sit Touch the HeelsAirplane

POWER MOVE: Alt. Plank Swing

FOCUS Jog

DIG DEEPER®

Shoot and DribbleWalk Out Triple PushCarioca/Half Burpee Push-Up

FOLD

HER

E

ROUND 19class notes

Format Expert: Danielle Natoni Release Date: May 2016

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