Dynamic Warm-up Template A: Forward lunges Butt Kicks Carioca High Knees Lateral Shuffle

Template B: Fly Swatter Jog While Flapping Arms Arm Circles Arm Hugs

Template C: Backward Lunges Spider-man Frankenstein Over/Under Hurdle

Template D: Shoulder Shrugs T-Stabilizers Inch-worm Scopion Unders

Template E: Light Jog Glute Walk Back Pedal Body Weight Squat Knee Hug

Template F: Push-ups Fly Swatters Jogging with Arm Circles Spider-man

Template G: High Knees Forward Lunge with Twist Carioca Plank Scorpion Butt Kicks

Template H: T-Stabilizers Inch-worm Fly Swatters Trunk Rotattion Jog with Flapping Arms

Plyometric: Uppper Body Template A: Push Away Lunge Pass Lateral Pass Chest Pass Back Toss

Template B: Medicine Ball Throw 1 Foot Pass Pulsing Dips Swiss Ball Bicep Curl

Template C: Medicine Ball Wall Incline Chest Pass Catch & Throw Backhand Incline Push-up Depth Jump One Arm Throw

Template D: Verticle Toss Power Drop Push-Up Over Ball Squat Throw Explosive Start Throw

Plyometric: Lower Body Template A: Squat Jump Jump on Box Split Squat Jumps Tuck Jumps Template C: Skip Lateral Jumps Over Box Hurdle Hopping Lateral Skating Verticle Jumps

Template B: Lateral Jump on Box 2 Foot Ankle Hop Later 1 Leg Box Push Off 1 Leg Bounding to Rings

Template D: Squate Jump Split Squat Jump Long Jumps Single Leg Tuck Jump Single Leg Lateral Jump

Template E: Jump on Box Lateral 1 Leg Push offs Lateral Jump s over Box Depth Jumps 1 Leg Butt Kick

Template F: Later Jump on Box Skip Long Jumps 1 Leg Bouding to Rings Bounds

Template G: 2 Foot Ankle Hop Tuck Jumps Hurdle Hopping Lateral Jump Over Box Stair Jump Double Zigzag Hop

Template H: Squat Jump Lateral Skating Vertical Jumps Single Leg Tuck Jumps Depth Jump Bounding

Stability Ball/Core Template A: Bicycle Crunches Plank Leg Lifts Heel Touches Ab Roller Template C: Superman Oblique Crunches Leg Lift Thrown Downs V-Sit up Russian Twist Template E: Side Digs Knee Up Crunches Glute/Ham Machine Half UP Twist

Template B: (On Stability Ball) Double Knee Balance Hip Extension Ab Rolls Side Crunches

Template D: (On Stability Ball) Back Extensions Push Ups Single Leg Hip Extensions Butt Balances Back Wall Slide Template F: (On Stability Ball) Three Point Roll Out Dumb Bell Rows Dumb Bell Shoulder Press Push Ups (Hands on Ball)

Template G: Weighted Sit Ups Heel Touches Medicine Ball V-Sits Bridged Leg Lifts Abdominal Strengthening

Template H: (On Stability Ball) Side Laying Ball Lift Prone Knee Tuck Hip Twists Abdominal Crunch Single Leg Puke Tuck

Flexibility Template A: Hip/Glute Stretch Hamstring Stretch Butterfly Stretch Lunge Stretch Calf Stretch Quad Stretch Template B: Chest Stretch Bicep Wall Stretch Overhead Tricep Stretch Traditional Tricep Stretch Upper Back Stretch Cobra Stretch