Cat/Cow _{x 5 Reps Up and Down}

Shinbox Lvl 2 _{x 8 Reps Each Side}

Single Leg Glute Bridge with Knee Drive _{x 10 Reps Each Side}

A1) Crossover Reach Skater Jump _{x 8Reps Each Side - Rest 30s between sides}

_{[ Rest 60s between A1 and A2 ]}

A2) Lateral Countermovement Jump _{x 5 Reps Each Side}

A1) Reverse Lunge To Balance
_{Weeks 1-2 x 6-8 Reps Each Side
Weeks 3-4 x 10-12 Reps Each Side}

A2) Crawling 
_{:30-:60 Seconds Continuously}

A3) Plank with Leg Lift 
_{Weeks 1-2 x 6 Reps Each Side
Weeks 3-4 x 8 Reps Each Side}

B1) 1 ¼ Squat **
_{Weeks 1-2 x 6-8 Slow Reps
Weeks 3-4 x 8-10 Slow Reps}  

B2) Turkish Getup Level 2
_{Weeks 1-2 x 6 Reps Each Side
Weeks 3-4 x 8 Reps Each Side}

B3) Wall Slides
_{Weeks 1-2 x 8 Reps
Weeks 3-4 x 10 Reps}

^{[ ADD C STARTING WEEK TWO ]}

C1) Lateral Step Deadlift to Balance
_{Weeks 1-2 x 8 Reps Each Side
Weeks 3-4 x 10 Reps Each Side holds}

C2) Handwalkout to Pushup
_{Weeks 1-2 x 4-8 Reps
Weeks 3-4 x 8-10 Reps}

C3) Spiderman Lunge with Rotation
_{Weeks 1-2 x 5 Reps Each Side
Weeks 3-4 x 6-8 Reps Each Side}

Belly Breathing 
_{5 minutes of lying on your back with knees bent and arms overhead}

Foam Rolling

Upper Back _{x :30 Seconds}

Adductors _{x :30Seconds Each Side}

Shins _{x :30 Seconds Each Side}

_{** You can add weight to this exercise.  Keep it light-moderate and focus on keeping the tempo slow and controlled.}