Move through all 4 exercises back to back. When the last one is checked, a 60-second rest starts automatically — the boxes clear on their own so you can start round 2.
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Walking Lunges
12 reps per leg
Keep the chest tall and drive upward through the front heel.
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Lateral Skaters
12 reps per side
Leap side to side to build the lateral agility needed for defensive range.
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Single Leg Wall Sits
45 sec per leg
Keep the back flat against the wall and the working knee at a strict 90-degree angle to build lower body endurance and unilateral stability.
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Push-Ups
10 to 15 reps
Modify on the knees if needed, but keep the core completely tight.
Round 1 of 3
✓ Circuit Complete — 3 of 3 rounds
2
Power and Plyometrics
Move through all 4 exercises back to back. When the last one is checked, a 60-second rest starts automatically — the boxes clear on their own so you can start round 2.
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Squat Jumps
10 reps
Focus on a soft landing and immediate vertical explosion.
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Broad Jumps
5 reps
Explode forward and stick the landing softly to build horizontal power.
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Multi-Directional Pogo Hops
45 sec
Alternate between front to back and side to side to build calf stamina and ankle stiffness.
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Plank with Shoulder Taps
30 sec
Keep the hips completely still to maximize core stability.
Round 1 of 3
✓ Circuit Complete — 3 of 3 rounds
3
Core and Posterior Chain
Move through all 4 exercises back to back. When the last one is checked, a 60-second rest starts automatically — the boxes clear on their own so you can start round 2.
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V Snaps
15 reps
This creates the explosive core flexion used during a heavy attack.
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Rotational Russian Twists
20 reps
Maintain a braced core to strengthen the rotational torque necessary for heavy arm swings.
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Glute Bridges
15 reps
Squeeze at the top to activate the posterior chain.
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Clamshells
15 reps per leg
This activates the glute medius to help power lateral movements and protect the knees.