Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)

For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps.  So if a suggestion is 8 reps, the last rep should be tough, but not impossible.

Stretch

1. Barbell Back Squat - 4 Sets of 5 Reps – Strength
2. Squats – Body Weight – 1 Minute – Endurance
3. Walking Lunges (Holding extra weight) 30 (15 each leg) – 3 sets – Strength
4. Wall Sit – 45 seconds x 2 Times
5. Straight Leg Deadlift - 3 sets of 10 reps
6. Hamstring Curls on Ball - 15 (both legs) – 10 (each leg/single leg) – 15 (both legs)
7. Jump Rope – 5 Minutes

Abs/Core:

Lower:
1. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
4. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)

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