1 Alternating Split Lunge Jumps

Explosive movement. Place hands on hips or in a runner's stance. Keep weight on front foot as you push off the ground, jump and switch feet from front to back. Eccentrically lower knee as you lunge and explode off of the front foot once again. You may place a pad on the ground below body so that the lunging knee does not hit the ground.

2 Plank Up

Starting from the Plank position with legs straight, push off one forearm at a time and into a push up position. Lower body back down into plank to complete one repetition. Maintain a strong core through the entirety of movement. Regression may be used by placing knees on the ground.

3 Burpee

Start from a standing position. Bend down and place hands firmly into the ground about shoulder width apart. Kick feet back into a push up position. Now quickly kick both feet forward underneath your body and explode up into a jump. No Push Up required. Feet must leave the ground during jumping phase.

4 Cam Newton Free Motion Single Leg RDL Raise

Using a moderately light weight.. Have the client stand on one leg. The working arm should be the opposite side of the body (For example, LEFT leg on the ground, Right hand should be holding the Free Motion cable). Single Leg Romanian Deadlift to start the exercise by kicking the back leg straight behind (parallel to the ground) maintain a neutral spine and neck. As the client comes out of the RDL, front raise the cable (focusing on the shoulder) and drive the opposite knee up and into 90 degrees.

5 Step Up Curl

Place right foot on a box (or bench) at about knee level and hold a (relatively light) dumbbell in opposite hand. Step straight up and drive knee high to waist level. As your body raises, curl dumbbell. Return back to ground and starting position. Keep same foot on box and explode back up into another repetition.

6 Treadmill Sprint

Due to the fact that this exercise will get tiring quickly, especially if using the incline setting on the treadmill, make sure to keep good posture while running. Do not start out at a extremely fast pace and make sure there is a significant warm up before jumping on the treadmill it turning it up to ’10’.