Column1 TB EX 1 EX 2 EX 3 EX 4 EX 5 EX 6
A.1 Trunk ESD SQUAT ESD SLC ESD
AI.1a Bear Crawl to Plank Footwork Ladder Goblet Squat Shuttle Reverse Lunge Footwork Ladder2
AI.1b Bear Crawl to Star Fish Footwork Ladder Front Squat Shuttle Split Stance Switch with Pause Hop: Box Pattern
AI.1c Bear Crawl Footwork Ladder Thruster Shuttle Lunge (Pulse) Skipping: Hops
AII.1a Plank Touch Footwork Ladder Squat Pulse Shuttle Reverse Lunge Switch Footwork Ladder
AII.1b Plank Buzz Saw Footwork Ladder Squat Jump and Bottom Pause Shuttle Clock Lunge Hop: Box Pattern
AII.1c Plank Shoulder Touch Footwork Ladder Squat Jump Box Pattern Shuttle Squat Clock Jab Skipping: Hops
AIII.1a Bear Crawl + Twist Footwork Ladder Overhead Squat Shuttle Hop, Stick, & Lower Footwork Ladder
AIII.1b Bear Crawl + Cross Extension Footwork Ladder Bottom Overhead Squat Pulse Shuttle Lateral Hop, Stick & Squat Hop: Box Pattern
AIII.1c Plank to Star Fish Footwork Ladder Overhead Squat (Band) Shuttle Corners Hop D3 Skipping: Hops
A.2 Trunk ESD SQUAT ESD SQUAT ESD
AI.2a Bear Crawl to Plank Footwork Ladder Goblet Squat Shuttle Front Squat Footwork Ladder
AI.2b Bear Crawl to Star Fish Footwork Ladder Front Squat Shuttle Back Squat (Pause) Hop: Box Pattern
Al.2c Bear Crawl Footwork Ladder Thruster Shuttle Bus Driver Skipping: Hops
AII.2a Plank Touch Footwork Ladder Squat Pulse Shuttle Back Squat to Press Footwork Ladder
AII.2b Plank Buzz Saw Footwork Ladder Squat Jump and Bottom Pause Shuttle Front Squat to Press Hop: Box Pattern
AII.2c Plank Shoulder Touch Footwork Ladder Oscillation Squat Shuttle Lateral Squat Skipping: Hops
AIII.2a Bear Crawl + Twist Footwork Ladder Overhead Squat Shuttle Drop Snatch Footwork Ladder
AIII.2b Bear Crawl + Cross Extension Footwork Ladder Bottom Overhead Squat Pulse Shuttle Drop Snatch Hop: Box Pattern
AIII.2c Plank to Star Fish Footwork Ladder Overhead Squat (Band) Shuttle Drop Snatch Skipping: Hops
A.3 Trunk ESD Shoulder ESD SQUAT ESD
AI.3a Bear Crawl to Plank Footwork Ladder Prone Y Shuttle Goblet Squat Footwork Ladder
AI.3b Bear Crawl to Star Fish Footwork Ladder ER Shuttle Front Squat Hop: Box Pattern
AI.3c Bear Crawl Footwork Ladder Full Can Shuttle Thruster Skipping: Hops
AII.3a Plank Touch Footwork Ladder Prone Black Burn Shuttle Squat Pulse Footwork Ladder
AII.3b Plank Buzz Saw Footwork Ladder Full Can with Bicep Curl Shuttle Squat Jump and Bottom Pause Hop: Box Pattern
AII.3c Plank Shoulder Touch Footwork Ladder Standing Straight Arm Y Shuttle Squat Jump Box Pattern Skipping: Hops
AIII.3a Bear Crawl + Twist Footwork Ladder Standing Shuttle Overhead Squat Footwork Ladder
AIII.3b Bear Crawl + Cross Extension Footwork Ladder Wind Mill Shuttle Bottom Overhead Squat Pulse Hop: Box Pattern
AIII.3c Plank to Star Fish Footwork Ladder Waiter Carry Shuttle Overhead Squat (Band) Skipping: Hops
A.4 Trunk ESD SLC ESD SLC ESD
AI.4a Bear Crawl to Plank Footwork Ladder Lunge (Pulse) Shuttle Reverse Lunge Footwork Ladder
AI.4b Bear Crawl to Star Fish Footwork Ladder Squat to Reverse Lunge Shuttle Split Stance Switch with Pause Hop: Box Pattern
AI.4c Bear Crawl Footwork Ladder Lateral Lunge (Prisoner) – Low Shuttle Lunge (Pulse) Skipping: Hops
AII.4a Plank Touch Footwork Ladder Clock Lunge Shuttle Reverse Lunge Switch Footwork Ladder
AII.4b Plank Buzz Saw Footwork Ladder Reverse Lunge Switch Shuttle Clock Lunge Hop: Box Pattern
AII.4c Plank Shoulder Touch Footwork Ladder Diagonal Lunge Shuttle Squat Clock Jab Skipping: Hops
AIII.4a Bear Crawl + Twist Footwork Ladder Reactive Lateral Impulse Shuttle Hop, Stick, & Lower Footwork Ladder
AIII.4b Bear Crawl + Cross Extension Footwork Ladder Decline Single Leg Squat Shuttle Lateral Hop, Stick & Squat Hop: Box Pattern
AIII.4c Plank to Star Fish Footwork Ladder Lateral Hop, Stick & Squat Shuttle Corners Hop D3 Skipping: Hops
A.7 Landing ESD Trunk ESD Landing ESD
AI.7a Jump and Stick Footwork Ladder Bear Crawl to Plank Shuttle Drop and Stick (Two Feet) Footwork Ladder
AI.7b 180 Jump and Stick Footwork Ladder Bear Crawl to Star Fish Shuttle Broad Jump and Stick Hop: Box Pattern
AI.7c Diagonal Jump and Stick Footwork Ladder Bear Crawl Skipping: Hops Split Jump Stick Skipping: Hops
AII.7a Broad Jump and Single Leg Stick Footwork Ladder Plank Touch Shuttle Lateral hop and Stick Footwork Ladder
AII.7b Broad Hop and Stick Footwork Ladder Plank Buzz Saw Shuttle Crossover Hop and Stick Hop: Box Pattern
AII.7c ZigZag Hop and Stick Footwork Ladder Plank Shoulder Touch Shuttle 90D Hop and Stick Skipping: Hops
AIII.7a Drop Single Leg Stick Footwork Ladder Bear Crawl + Twist Shuttle 90 Drop and Stick Footwork Ladder
AIII.7b Triple hop and Stick Footwork Ladder Bear Crawl + Cross Extension Shuttle 180D Hop and Stick Hop: Box Pattern
AIII.7c Forward 180D Hop and Stick Footwork Ladder Plank to Star Fish Shuttle Drop 180D Stick Skipping: Hops
A.8 IHP ESD Trunk ESD IHP ESD
AI.8a Squat Jump Footwork Ladder Bear Crawl to Plank Shuttle Block Jump Footwork Ladder
AI.8b Approach Jump Footwork Ladder Bear Crawl to Star Fish Shuttle Counter Movement Jump Hop: Box Pattern
AI.8c Diagonal Jump and Stick Footwork Ladder Bear Crawl Skipping: Hops Split Jump Skipping: Hops
AII.8a BOMB Footwork Ladder Plank Touch Shuttle Broad Jump to Vertical Jump Footwork Ladder
AII.8b Diagonal Jump Footwork Ladder Plank Buzz Saw Shuttle Lateral Jump to Vertical Jump Hop: Box Pattern
AII.8c Power Snatch Footwork Ladder Plank Shoulder Touch Shuttle Split Jerk Skipping: Hops
AIII.8a Triple Hop Footwork Ladder Bear Crawl + Twist Shuttle Reactive Lateral Hop Footwork Ladder
AIII.8b Standing Drop Hop Footwork Ladder Bear Crawl + Cross Extension Shuttle Single Leg Hexagon Hop: Box Pattern
AIII.8c Reactive L-Cut Footwork Ladder Plank to Star Fish Shuttle Reactive Lateral Hop Skipping: Hops
B.1 Trunk ESD Trunk SLC ESD
BI.1a Bear Crawl to Plank Goblet Squat Footwork Ladder Bear Crawl Circle Reverse Lunge Footwork Ladder
BI.1b Bear Crawl to Star Fish Front Squat Footwork Ladder Dead Bug Split Stance Switch with Pause Hop: Box Pattern
BI.1c Bear Crawl Thruster Footwork Ladder Bear Crawl to Plank Lunge (Pulse) Skipping: Hops
BII.1a Plank Touch Squat Pulse Footwork Ladder Reverse Lunge Switch Squat Jump Box Pattern Footwork Ladder
BII.1b Plank Buzz Saw Squat Jump and Bottom Pause Footwork Ladder Clock Lunge Squat Pulse Hop: Box Pattern
BII.1c Plank Shoulder Touch Squat Jump Box Pattern Footwork Ladder Squat Clock Jab Squat to Lateral Jump Over Hurdle Skipping: Hops
BIII.1a Bear Crawl + Twist Decline Single Leg Squat Shuttle Overhead Squat Hop, Stick, & Lower Footwork Ladder
BIII.1b Bear Crawl + Cross Extension Decline Singe Leg Squat Shuttle Bottom Overhead Squat Pulse Lateral Hop, Stick & Squat Hop: Box Pattern
BIII.1c Plank to Star Fish Decline Single Leg Squat Shuttle Overhead Squat (Band) Corners Hop D3 Skipping: Hops
B.2 Trunk ESD Trunk ESD
BI.2a Bear Crawl to Plank Footwork Ladder Shuttle Bear Crawl – Circle Goblet Squat Footwork Ladder
BI.2b Bear Crawl to Star Fish Footwork Ladder Shuttle Bear Crawl – Side Front Squat Hop: Box Pattern
BI.2c Bear Crawl Footwork Ladder Shuttle Bear Crawl to Star Fish Thruster Skipping: Hops
BII.2a Plank Touch Squat Pulse Shuttle Plank Shoulder Touch Reverse Lunge Switch Footwork Ladder
BII.2b Plank Buzz Saw Squat Jump and Bottom Pause Shuttle Plank Lateral Walk Clock Lunge Hop: Box Pattern
BII.2c Plank Shoulder Touch Squat Jump Box Pattern Shuttle Plank Buzz Saw Squat Clock Jab Skipping: Hops
BIII.2a Bear Crawl + Twist Overhead Squat Shuttle Plank to Star Fish Hop, Stick, & Lower Footwork Ladder
BIII.2b Bear Crawl + Cross Extension Bottom Overhead Squat Pulse Shuttle Plank to Push-Up Hop: Box Pattern
BIII.2c Plank to Star Fish Overhead Squat (Band) Shuttle Bear Crawl [Bird Dog] Corners Hop D3 Skipping: Hops
B.3 Trunk Shoulder ESD Shoulder SQUAT ESD
BI.3a Bear Crawl to Plank Prone Y Footwork Ladder Full Can Goblet Squat Footwork Ladder
BI.3b Bear Crawl to Star Fish ER Footwork Ladder Prone T Front Squat Hop: Box Pattern
BI.3c Bear Crawl Full Can Footwork Ladder ER Thruster Skipping: Hops
BII.3a Plank Touch Prone Blackburn Footwork Ladder Standing Straight Arm Y Squat Pulse Footwork Ladder
BII.3b Plank Buzz Saw Full Can with Bicep Curl Footwork Ladder Prone Black Burn Squat Jump and Bottom Pause Hop: Box Pattern
BII.3c Plank Shoulder Touch Standing Straight Arm Y Footwork Ladder Full Can with Bicep Curl Squat Jump Box Pattern Skipping: Hops
BIII.3a Bear Crawl + Twist Wind Mill Footwork Ladder Waiter Carry Overhead Squat Footwork Ladder
BIII.3b Bear Crawl + Cross Extension Standing Full Body Hinge [Overhead] Footwork Ladder Wind Mill Bottom Overhead Squat Pulse Hop: Box Pattern
BIII.3c Plank to Star Fish Waiter Carry Footwork Ladder Standing Full Body Hinge [Overhead] Overhead Squat (Band) Skipping: Hops
B.4 Trunk SLC ESD SLC SQUAT ESD
BI.4a Bear Crawl to Plank Reverse Lunge Footwork Ladder Split Stance Switch with Pause Goblet Squat Footwork Ladder
BI.4b Bear Crawl to Star Fish Split Stance Switch with Pause Footwork Ladder Lunge (Pulse) Front Squat Hop: Box Pattern
BI.4c Bear Crawl Lunge (Pulse) Footwork Ladder Reverse Lunge Thruster Skipping: Hops
BII.4a Plank Touch Squat Clock Jab Footwork Ladder Reverse Lunge Switch Squat Pulse Footwork Ladder
BII.4b Plank Buzz Saw Reverse Lunge Switch Footwork Ladder Clock Lunge Squat Jump and Bottom Pause Hop: Box Pattern
BII.4c Plank Shoulder Touch Clock Lunge Footwork Ladder Squat Clock Jab Squat Jump Box Pattern Skipping: Hops
BIII.4a Bear Crawl + Twist Decline Single Leg Squat Footwork Ladder Hop, Stick, & Lower Overhead Squat Footwork Ladder
BIII.4b Bear Crawl + Cross Extension Reactive Lateral Impulse Footwork Ladder Lateral Hop, Stick & Squat Bottom Overhead Squat Pulse Hop: Box Pattern
BIII.4c Plank to Star Fish Decline Single Leg Squat Footwork Ladder Corners Hop D3 Overhead Squat (Band) Skipping: Hops
B.7 Landing Trunk ESD Landing Trunk ESD
BI.7a Jump and Stick Bear Crawl to Plank Footwork Ladder Drop and Stick (Two Feet) Bear Crawl – Side Footwork Ladder
BI.7b 180 Jump and Stick Footwork Ladder Footwork Ladder Broad Jump and Stick Bear Crawl – Circle Hop: Box Pattern
BI.7c Diagonal Jump and Stick Footwork Ladder Footwork Ladder Split Jump Stick Deadbug Wall Press Skipping: Hops
BII.7a Broad Jump and Single Leg Stick Plank Touch Shuttle Lateral hop and Stick Bear Crawl – Side Footwork Ladder
BII.7b Broad Hop and Stick Plank Buzz Saw Shuttle Crossover Hop and Stick Bear Crawl – Circle Hop: Box Pattern
BII.7c ZigZag Hop and Stick Plank Shoulder Touch Shuttle 90D Hop and Stick Deadbug Wall Press Skipping: Hops
BIII.7a Drop Single Leg Stick Bear Crawl + Twist Shuttle Plank Lateral Walk Plank to Push-up Footwork Ladder
BIII.7b Triple hop and Stick Bear Crawl + Cross Extension Shuttle Plank Shoulder Touch KB) Windmill Hop: Box Pattern
BIII.7c Forward 180D Hop and Stick Plank to Star Fish Shuttle Deadbug Pull + Leg Extension KB) Suitcase Deadlift Skipping: Hops
B.8 IHP Trunk ESD IHP Trunk ESD
BI.8a Squat Jump Bear Crawl to Plank Footwork Ladder Block Jump Bear Crawl – Side Footwork Ladder
BI.8b Approach Jump Bear Crawl to Star Fish Footwork Ladder Counter Movement Jump Bear Crawl – Circle Hop: Box Pattern
BI.8c Diagonal Jump and Stick Bear Crawl Footwork Ladder Split Jump Deadbug Wall Press Skipping: Hops
BII.8a BOMB Plank Touch Footwork Ladder Broad Jump to Vertical Jump Plank Lateral Walk Footwork Ladder
BII.8b Diagonal Jump Plank Buzz Saw Footwork Ladder Lateral Jump to Vertical Jump Plank Shoulder Touch Hop: Box Pattern
BII.8c Power Snatch Plank Shoulder Touch Footwork Ladder Split Jerk Deadbug Pull + Leg Extension Skipping: Hops
BIII.8a Triple Hop Bear Crawl + Twist Footwork Ladder Reactive Lateral Hop Plank to Push-up Footwork Ladder
BIII.8b Standing Drop Hop Bear Crawl + Cross Extension Footwork Ladder Single Leg Hexagon KB) Windmill Hop: Box Pattern
BIII.8c Reactive L-Cut Plank to Star Fish Footwork Ladder Reactive Lateral Hop KB) Suitcase Deadlift Skipping: Hops
BII.4a Plank Touch Squat Clock Jab Footwork Ladder Reverse Lunge Switch Squat Pulse Footwork Ladder