PHASE 1 - FIRE - RELENTLESS LEGS

Fire Hydrants - Hip Flextor Stretch

Sequences 1-5

• Tiptoe Squat
• Lunge
• Elevated Bulagarian Lunge
• Straight-Legged Dead Lift
• V-UP

PHASE 2 - FORCE - POWER LEGS

Glute Bridge - Hip Flextor Stretch

Sequences 6-10

• Sitting Squats and Lunge Buttkickers
• Reverse Lunge and Tuck Jumps
• Burpee Dead Lifts and Seated Box Jumps
• Straight-Legged Dead Lifts and One-Legged Buttkickers
• Weighted Calf Raises

PHASE 3 - FLIGHT - EXPLOSIVE LEGS

Fire Hydrant / Bridge Walkout Combo - Hip Flextor Stretch

Sequences 11-15

• Dead Lift and Alternating Buttkicker Scissors
• Squats and Back Roll Tuck Jumps
• Elevated Bulgarian Lunges and Bronco Kick Tuuck Jumps
• Straight-Legged Dead Lifts and Attack Depth Jumps
• Weighted Calf Raises

PHASE 1 - FIRE - RELENTLESS TOTAL BODY

Sequences I-IV

• Push-Up Hold and Pull-Up Hold
• Overhead Hold and Bicep Hold
• Tricep Push-Up Hold and Frog Plank Hold
• Side Plank Hold

PHASE 2 - FORCE - POWER TOTAL BODY

Sequences I-IV

• Push-Up Hold with 10 Reps and Pull-Up Hold with 10 Reps
• Overhead Hold with 10 Reps and Bicep Hold with 10 Reps
• Tricep Push-Up Hold with 10 Reps and Frog Plank Hold with 10 Reps
• Side Plank Hold with 10 Reps

PHASE 3 - FLIGHT - EXPLOSIVE TOTAL BODY

Sequences I-IV

• Clap Push-Ups and Pull-Up/Chin-Up Release Combo
• Clean to Overhead Press and Bicep Curl
• Elevated Pike Push-Ups and Alternating Frog Plank
• Power Side Plank