00:16

Hip Lift Hip Walk out and back

00:18

Soleus Rasie Split Position

00:21

Soleus Raise Split Position

00:31

Split Squat: Iso Push

00:30

Split Squat: Isometric Push

00:16

Split Squat: Isometric Push

00:19

Squat: feet together (awkward)

00:18

Drop Squat

00:15

Squat: Partner Pass

00:13

Load lift Switch: in place 2

00:23

Squat: Goblet (DB)

00:17

Lateral Squat

00:07

Squat: Feet Together

00:23

Squat: Overhead (loaded)

00:14

Squat: Off Set

00:16

Squat: Front Loaded (sandbag)

00:08

Lateral Ball Push: Partner

00:14

Medial- Lateral Hop

00:25

Drop Squat: Rotation (MB)

00:19

Lateral Lunge: to Drop Lunge (KB)

00:15

Lateral Squat (slide)

00:10

Squat: Partner Ball Push

02:33

Skip & Running Series

00:36

Heel to walk loaded MB

00:36

Inverted Foot Walks: loaded

00:24

Hip Lift (toe Slaps)

00:30

Calf Raise (toes elevated)

00:21

Inverted Row: 3 Position Hold

00:18

DB Bench Press (eccentric)

00:21

Bench Press (rep & 1/2)

00:23

Floor Press: 90/90 Position

00:15

Foam Roll: quad (+knee flexion)

00:17

Floor Press:Hollow Rock 2

00:28

Floor Slide

00:17

Floor Press: 1 Arm 1 Leg

00:19

Heel Walk: forward

00:23

Inverted Foot WalK: forward & back

00:28

Floor Slide

00:23

Heel walk: Backwards

00:22

Run Specific: Iso Knee Push

00:12

Stick Get Up 2

00:22

Single Leg Pogo (Single Exchange)

00:29

Mini Band: Lateral Bound

00:17

Duck Walk (back..Quak!)

00:18

Load & Lift (+single exchange)

00:30

Single Leg RDL (+ single exchange)

00:18

Awkward Squat 2 (feet wide)

00:14

Duck Walk (Lateral..Quak!)

00:12

Single Leg Pogo (+Double Exchange)

00:26

Rotational Squat

00:13

Duck Walk Forward (quak!)

00:17

Awkward Squat 4 (toes in)

00:19

Awkward Squat 1 (feet together)

00:20

Lateral Lunge

00:16

Awkward Squat 3 (toes out)

00:46

Single Leg RDL

00:51

Single Leg RDL (w/ Knee Drive)

00:21

Soleus Raise Seated

00:30

Calf Raise Elevated

00:19

Pull Up 3 Position Hold