squat Jumps

lunge jumps

split squat jumps

clap push ups

skier jumps

bell Jumps

skater jumps

twister jumps

starting block power ups

high skips (cone)

lateral bounding (cone)

1 legged squat jumps 

1 legged skaters

1 legged bell jumps 

1 legged bunny hops

bunny hops

tuck jumps

high knees 

star jumps 

SLOW CORE STRENGTH

janda sit ups

laputin straight legged sit ups

russian ballet leg thrusts 

spetsnaz plank

bend the fire breathing with second focus

vacuum

hard-style plank

LOWER ABS

leg lifts

flutter kicks

big flutter kicks

scissor kicks 

figure eights

bike crunch

knee tucks 

6 inches up

cross legged press up

cross legged pull backs

UPPER ABS

sit ups

crunches

diamonds

toe touches 

short curl ups

OBLIQUES

oblique sit up

killers

russian twists 

plank twists

side plank hip raise

windshield wipers 

STABILITY AND OTHER

plank

leg raise plank

arm raise plank

alternate arm plank

body saw

pike

push ups plank

shoulder taps

slow climbers 

supermen

fake jumps

sprinters (similar to high knees)

mountain climbers

butt kickers

burpees

squat punches 

jumping jacks

seal jacks

lunge jacks

gate swings 

(Combining and of the above exercises in a sequence for a functional training workout that works out as many muscle fibers / unit of time and gets your heart rate into the right training zones). 

Squat to scap retraction

4 jacks to inch worm 

triple burpees

4 climbers 1 push up

vertical arm pulls

horizontal arm pulls 

scare crow

archer stretch

front kicks

side kicks

crescent kicks outside

crescent kicks inside

butt kicker stretch

lunge jump stretch 

neck lateral drops

shoulder shrugs

arm raise drops

body drops

jump in place

manual arm and lat jiggles

just arm jiggle 

seated hands drops

manual leg jiggle 

just leg jiggle while seated

lie down leg drops

lie down leg jiggle 

standing on step manual jiggle 

standing step just jiggle

shift weight to left than right

manually leg jiggle

just stand and leg jiggle

twist and arms ride

drop to rise in circle, arms ride

jog in place arm shake outs

high speed arm circles 

horizontal hugs 

front kicks 

side kicks

leg swings front back

leg swings side to side

lunge drops

butt kickers

crocodile breathing 

shoulder packing 

windshield wipers

reach roll & lift

RESILIENCE 

boxers jaw opener

pronation supination wrist

shoulder rolls 

pump handle stretch 

THE AGILE 8

first baseman’s stretch 

froggers

fire hydrants both directions 

step and reach 

roll back to V-sir

slams

slam to burpee

thruster toss to sprint

toss from behind

twist toss

rotational slams 

russian twist slams.

gate swings

soccer shuffle

hold oh & high knees

swings double arm

single arm swings

alternating arm swings

double kettlebell swings 

goblet squats

SDHP

sumo deadlift

halos

press

double press

clean

double cleans

high pulls

double KB high pulls 

snatches

double snatches

oh squat

double OH squats

rows

double rows

bottoms up squat

double bottoms ups squat

bottoms up press

double bottoms up press

suit case deadlift

tame the arc

figure eights

around the world

through legs and high five.

hot potatoes

juggle swings front & back

sots press

double sots press

-turkish get up

arm bar stretch

thruster

double thruster

circular clean (inside & outside)

windmill

double switch off windmill

double KB get up

drum rolls 

double slams

snakes

high knees

jumping jacks

hip toss

3 slams one burpees

skier 3 slams & with

plank drum rolls

russian twist slams

side shuffle drum rolls 

20 drum rolls / sprint touch cone

flies out & in

bounce step

alternate foot

high knees

forward shuffle

backward shuffle

forward straddle

side straddle

side straddle to cross

bell jumps

skier jumps

twister jumps

backward jumps

boxer heel toe.

cross arms

side swing to jump

power jumps

sprinters

presses

curls

rows

reverse flies

flies or press with Glute activation

french press

thrusters

snatches

lateral / front raise

renegade rows

lunges

squats (reg, boa tie, OH)

sots press

boxing with light bells

high knees to Alt press with light bells

lateral raise

rows

lat pull down

straight arm pull downs

plank rows

trunk rotation

palloff press

pallof walks

circular pallof 

lunge and rotate

staggered & press

side walks 

monster walks

side raise

front raise

clock steps

clam shells 

step to high knees

regular step up

box squatsrussian twist stacking

incline / decline push up variations

dips

box jumps

side ways step up

hip bridge