FOLD

HER

E

SECTION DRILL

BLOCK 3Agility &

Coordination

Crossword HeismanLadder AgilityShuffl e Down/ScissorGrab & Shoot

POWER MOVE: 2 Power Knees – 2 Hit The Floor

BLOCK 4Abs & Core

Knee PullsBicycle/Scissor KicksHigh/Low Plank RockLow Side Plank Crunch

POWER MOVE: V-Up to Wide V-Up

FOCUS Jog

DIG DEEPERDouble High KneePower Drop SquatsGrab & Shoot

Format Expert: Danielle NatoniRelease Date: January 2017

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SECTION DRILL

WARM-UP

Double PedalHit The FloorSet & KickWalking In & Out AbsStraight Arm JackFront/Back/Up

FOCUS Jog

BLOCK 1Plyometrics &

Speed

Wide Ski Down/BurpeesDouble High KneesFront/Back/Rotating TuckTwisting Floor Sprints

POWER MOVE: X-Jump to X-Plank Jacks

BLOCK 2Strength &

Stability

Running FlamingoPush-Up FlyPower Drop SquatsTricep Dip/Hip-Up

POWER MOVE: 8 Hop Squats/8 Push-Ups

ROUND 23class notes

For use against white backgrounds.“LIVE” remains white.

For use against dark backgrounds.“LIVE” knocks out to color of background.