Warmup Preparatory

Routines
Mobility Jog Circuit
Weave
Backwards Run
Side Shuffle Right
Side Shuffle Left
Arm Circles
Arms Across
Crossover Run
Static Flexibility Routines
Capella
Hansens Back Series (L-R)
Spinal Roll
Hands Behind Back
Elbow/Obliques (L-R)
Calf Stretch (Straight/Flexed,
L-R)
Split Stretch (L-R)
Heel Sit
Seated Straddle (M-L-R)
Butterfly
Figure 4/Pretzel (L-R)
Rigel
Chest Hang
Deep Squat
Lateral Squat (L-R)
Spinal Roll-Push
Spinal Roll-Pull (switch)
Butterfly
Seated Arm Pull (switch)
Quadricep Stretch (L-R)
Quadricep Lift (L-R)
Shoulder Lift
Dynamic Flexibility
Routines
Sirius
Eagles (Back/Front)
Splits/Scissors w/ Rollover
Single Knee Tucks
Hip Circles (CW-CCW)

Double Arm Circles (CWCCW)

Leg Swings (Sagittal/Frontal,
L-R)
Donkey Kicks/Leg
Whips/Trail Leg Lifts (L-R)
Vega
Eagles (Back/Front)
Leg Swings (Sagittal/Frontal,
L-R)
Hurdle Trail Leg Circles (L-R)
Arcturus
Lead/Trail Leg Lifts
Bicycle/ Backward Bicycle w/
Rollover
Roll/Rollback
Double Knee Tucks
Single Arm Circles (CWCCW)
Hurdle Trail Leg Circles (L-R)
Hurdle Seat Exchange
Lunge Exchange
(Straight/Side)
Throwers Series
Tube Over
Tube Under
Tube Side
Tube Across
Weighted Trunk Twists
Weighted Bentover Swings
Weighted Arm Circles (CWCCW)
Weighted Wrist Twists
Sprint Development Drill
Series
Cygnus
A Skips
B Skips
Backward Skips
Backward Runs
Side Shuffle (L-R)

Pegasus
High knees
Buttkicks
Crossovers (L-R)
A2s
ACs
Aquila
Side A Skips (L-R)
Backwards Skips
B Skips
Carioca (L-R)
Draco
A Skips
Straight Leg Bounds
B Skips
Side Shuffle (L-R)
Hurdle Skill
A Skips
B Skips (L-R)
C Skips (L-R)
Skipovers (L-R Lead)
Hurdle Mobility Circuits
Dynamic
Sidekicks (L-R)
Dynamic Alternate Walkovers
Skipovers (L-R Lead)
Single Leg Skipovers
Single Leg Static/Dynamic
Skipovers
Static
Alternate Walkovers
Walkovers (L-R Lead)
Over & Back (L-R Lead)
Over & Under (L-R Lead)
Alternate Static/Dynamic
Walkovers

General Strength Circuits

For Fitness Development Gross, Simple Movements Lots of Muscle Tissue 12-16 Total Sets
of Work Mix Hard/Easy Work Intervals of 15-30 seconds Work to Rest Ratio 2:1 or 1:1 Total
Length 8-12 minutes 1-2 Circuits (possible Mix)
For Fitness Development (Scrambles) 10-12 Sets Gross Callisthenic Exercises Short (10m)
Sprints and Other Fun Work Intervals of 15-30 seconds Work to Rest Ratio 1:2 Total Length
8-12 minutes Only Once
Recovery Enhancement Exercises for all Body Parts Challenging Ranges of Motion General
Calisthenics or Functional Exercises 12-16 Sets Mix Hard/Easy Work Intervals of 15-20
seconds Work to Rest Ratio 1:1 Total Length 8-12 minutes
Leo - General
Taurus - General
Crunches
Single Leg Squat (L-R)
Pushups
Side Lifts
Stationary Lunges (L-R)
Prisoner Squats
Back Hypers w/Twist
Lunge Jumps (L-R)
V-Sits
Crunches w/Twist
Incline Pushups
Back Hypers
L-Overs
Dips
Pushups w/Clap
Russian Cossacks (L-R)
Decline Pushups
Rocket Jumps
Wrestlers Bridge
Lateral Squats
Dips
Pelvic Tilt Isometric
Prisoner Squats
Cossack Extensions
Pelvic Tilt Bicycle
Rocket Jumps
L-Overs
Pelvic Tilt Crunches
Kneeling Good Mornings
Wrestlers Bridge
Yogis (Front/Back)
Swimming
Gemini - Shin/Foot
Alternate Pelvic Tilt
Burpees
Single Leg Toe Raises (L-R)
Heel Slides
Squat Toe Raises
V-Sits
Pillar - Core
Side Foot Toe Raises (L-R)
L-Overs
V-Sits
Closed Everted Toe Squats
Crunches
Back Hypers
Toe Lunge Walk (L-R)
Squat Lunge Walks
Side Ups (L-R)
Leg Toss/Toe Touch/Hip Lifts
General Strength Circuits for Stability
10-12 Total Sets Mix Body Parts/Positions Work Intervals of 15-30 seconds Work to Rest Ratio
1:1:1 (L:R:Rest) Total Length 8-12 minutes
Cancer
Prone Elbowstand Leg Lifts
Supine Handstand Leg Lifts
Side Elbowstand Bottom Leg
(L-R)
(L-R)
Lifts (L-R)
Supine Elbowstand Leg Lifts
Side Elbowstand Top Leg
Side Handstand Bottom Leg
(L-R)
Lifts (L-R)
Lifts (L-R)
Prone Handstand Leg Lifts
Side Handstand Top Leg Lifts
(L-R)
(L-R)
Functional Movement Circuit
Skilled movements for Flexibility, Stability, and Movement
8-16 sets, 4-8 reps, R= as needed
Aquarius
Lunge Twist/Good Morning
Forward Leg Lift (L-R)
(L-R)
Forward Leg Lift/Flex (L-R)
Half Crunches (L-R)
Forward Leg Lift/Circle (L-R)
Crunches
Russian Cossacks (L-R)
Alternate Pelvic Tilt Heel
Bridge/Knee Extension (L-R)
Slides
Reverse Leg Lift/Flex (L-R)
Half Hypers (L-R)

Connective Tissue/Fascia
Circuit
5-10 sets, 10-20 meters (1530 seconds), R = as needed
Scorpius
Forward Squat Walk
Backward Squat Walk
Lateral Squat Walk (L-R)
Pushup Walk

Multijump Circuits
In Place Jumps
Elastic Strength Improvements Building Plyometric Volumes Safely Injury Buffer
Fitness and Plyometric Base Development Mix Hard/Easy, Deep/Shallow, Simple/Complex
Difficulty of Circuit Determines Single/Double Leg Choices Work Intervals of 12-20 seconds
Work to Rest Ratio 1:2 Keep Power Output High Total Length 8-12 minutes
Mercury
Ankle Bounces
Side Straddled Hops
Front Straddled Hops
Crossover Hops
Diagonal Hops
Bunny Hops
Zig-Zag Bunny Hops
Venus
Line Hops
Buttkick Jumps
180s
Rocket Jumps
Speed Skaters
Wideouts
Squat Freeze Jumps
Mars
Tuck Jumps
Ski Jumps
Single Leg
Lateral Turns
Straddle Jumps
Single Leg Medial Turns
Lane Hops
Single Leg Squat Jumps

Saturn
Standing Long Jump
3 Double Leg Bounds
Standing Triple Jump
Double-Double

Bounding Series B
Straight Leg Bounds
LRLR
RRLL

Jupiter
Box-SLJ
Box-Hurdle
Box-Box-SLJ
Box-Box-Hurdle

Pluto
LLL
RRR
LLRR
Medial Hops (L-R)
Lateral Hops (L-R)

Ancillary Depth Jumps

Box Rebounds
Lateral Box Rebounds
Twisting Box Rebounds
Single Leg Box Rebounds
Bounding Series A
RRR
LLL
RRL
LLR
RRLL
RLRL

Uranus
RRR
LLL
RRLL
LLRR
RLRL
LRLR
Neptune
Jog-RRR
Jog-LLL
Jog-RLRL
Jog-LRLR
Bounding Series T
Skips for Height
Skips for Distance
Run-Run-Jump (L-R)

Medicine Ball Circuits

Fitness Gains Endocrine Fitness Coordination, Strength, Mobility Improvements Accelerated
Recovery Injury Buffer Advanced Impact and Core Training
As Fitness: 10-15 Sets Exercises for all Body Parts Mix Hard/Easy Mix Callisthenic and
Catch-Toss Work Work Intervals of 20-40 seconds Work to Rest Ratio 2:1 or 1:1:1 Total
Length 8-12 minutes 1-2 Circuits (possible Mix)
As Recovery: 10-15 Sets Mix Hard/Easy and Callisthenic /Catch-Toss Work Work Intervals of
20-30 seconds Work to Rest Ratio 2:1 or 1:1:1 Repetitions (8-15) a Better option Keep Power
Output High Total Length 8-12 minutes
Auriga
Standing Overhead Forward
V-Sits
Good Mornings
Kneeling Shoulder (L-R)
Seated Hip (L-R)
Reach & Hike Rotation
Exchange (CW-CCW)
Medial Knee Toss (L-R)
Lateral Knee Toss (L-R)
Toe Toss
Prone Seated Roll
Bootes
Standing Shoulder (L-R)
Back Toss
Kneeling Good Morning
Kneeling Overhead Forward
Seated Hip (L-R)
Medial Kicks (L-R)
Lateral Kicks (L-R)
Hurdle Reach (L-R)
Leg Ad-Abs
Kneeling Overhead Back
Exchange

Knee Squeezers
Prone Overhead Back
Multithrow Circuits
Orion
Lunge Chest (L-R)
Shoulder Step (L-R)
Overhead Step (L-R)
Hercules
Overhead Back
Between the Legs Forward
Hammer Hip (L-R)
Squat Chest
Depth
Hop-Hop-Overhead Back
Hop-Hop-Between the Legs
Forward
Box-Overhead Back
Box-Between the Legs
Forward

Olympic Weight Training

Exercises
Olympic Lifts
Snatch Pulls (floor, knee,
thigh)
Clean Pulls (floor, knee,
thigh)
Snatch (floor, knee, thigh)
Clean (floor, knee, thigh)
Split Snatch (floor, knee,
thigh)
Split Clean (floor, knee,
thigh)
Dumbbell Snatch (floor,
knee, thigh)
Dumbbell Clean (floor, knee,
thigh)
Finishing Movements
Front Squat
Snatch Squat
Press Jerk
Split Jerk

Bodybuilding Circuits
Endocrine Fitness, Recovery, Glycogen Replenishment
24 sets, 10 reps (feel the last one), R=60-90
Mix Flexions, Extensions, Rotations Exercise Order Should Enhance Difficulty
Group A
Ballistic Weight Training
Lunge Walks
Leg Curl
Exercises
Split Deadlifts
Twist Lunges (L-R)
Hyper-Ups
Loaded Jumps
Press Movements
Bent Over Row
Squat Jumps (Deep, Half)
Bench Press
Back Pulldowns
Lunge Jumps Split Jumps
Incline Press (Full, Half)
Dips
Stepup Jumps
Dumbbell Bench Press
Behind Neck Press
Single Leg Rotational Jumps
Dumbbell Incline Press
Leg Extension
Dumbbell Flies
Twisting Situps
Press Movements
Supine Pullovers (Base,
Hanging Leg Lifts
Rep Press Jerks
Diagonal)
Russian Twist
Rep Split Jerks
Windmill
Rotational/Central Lifts
Depth Circuit
Russian Twists (Full, Half)
Group B
Overhead Double (Deep,
Split Russian Twists (Full,
Single Leg Curl
Half)
Half)
Crossover Stepups (L-R)
Overhead Single (Deep,
Overhead Russian Twists
Straight Leg Dead Lift
Half)
(Full, Half)
Hyper w/ Twist
Extended Double (Deep,
Split Overhead Russian
Bent Over Row
Half)
Twists (Full, Half)
Front Pulldowns
Extended Single (Deep, Half)
Weighted Crunches (Full,
Behind Neck Press
Half)
Single Leg Extension (L-R)
Weighted Hypers (Full, Half)
Static Weight Training
Weighted Crunches
Weighted V-Sits
Exercises
Hanging Lateral Leg Lifts
Squat Movements
Stooped Russian Twist
Squat (Deep, Half, Deep+)
Static Lifting Protocols
Alternate Weighted V-Sits
Split Squat
Base
Snatch Squat
Speed
Front Squat
Static
Stepups (Horizontal, Vertical)
Dynamic