- Perform all sets of each exercise before moving on to the next one.
- Perform each exercise in the order presented.
- Rest Intervals:
- 10-20 seconds between repetitions
- 30-60 seconds between sets
- 1-2 minutes between exercises.
- Forward Bounds - 2 x 10 yards
- Backward Bounds - 2 x 10 yards
- Lateral Bounds - 2 x 10 yards
- SL Forward Bounds - 1 x 10 yards each
- SL Backward Bounds - 1 x 10 yards each
- SL Lateral Bounds - 1 x 10 yards each
- (4 total; right and left leg facing one direction, then right and left leg facing the other direction)