Stationary Movements 1. Prisoner Squat 10 reps 2. Jumping Jack 10 reps 3. Seal Jump 10 reps 4. Flings 10 reps 5. Quick Pogo Jumps 2x10 seconds 6. High Pogo Jumps 2x10 seconds 7. Wide Outs 2X10 8. Gate Swing 2X10 9. Scissor Jumps 10 reps 10. Arm Action 2X10 seconds Movement Drills 11. Skipping 2x20 yards 12. Side shuffle 2x20 yards 13. Side/Lateral Run 2x20 yards 14. Backwards Cycle 2x20 yards 15. Lunge Walk 2x10 yards 16. Side lunge walk 2x10 yards Muscle Activation 17. Hip Pop Ups 1x10 18. Single leg hip pop ups 1x10 each 19. Straight leg lift 1x10 20. Outside leg raise 1x10 R leg 21. Outside leg raise 1x10 L leg 22. Inside leg raise 1x10 R leg 23. Inside leg raise 1x10 L raise Hip Circuit 24. Outside knee raise 1x10 each 25. Forward Leg circle 1x10 each 26. Backward Leg circle 1x10 each 27. Knee to arm pit 1x10 each 28. Grioners 1x10 each Thanks to Martin Rooney of the Parisi Speed School DVDs.