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Free Workouts
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Mobility 1 – 6 Min
Push-Ups |
One-Hand Form Shots |
Two-Hand Form Shots |
Hops, Jumps & Bounds |
Lunge Jumps |
Speed Skater |
Hi Knee Run |
Burpees |
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Flexibility 1 – 8 Min
Quad Stretch to Knee Hug |
Reverse Lunge w/ Twists |
Cross-Legged Toe Touches |
Squat and Hold for 20 Seconds |
Step, Rock, Reach |
Inch Worm |
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Beginner 1 – 7 Min
Seated Right Hand |
Seated Left Hand |
Kill Dribble on One Knee – R |
Kill Dribble on One Knee – L |
Low Dribble – R |
Low Dribble – L |
Waist High Dribble – R |
Waist High Dribble – L |
Pound Dribble – R |
Pound Dribble – L |
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Champion 1 – 10 Min
Bongo Kills w/ Cross Step |
4 Rk F |
Snap & Trap Bt |
Snap & Trap Bh |
2D PB Bh |
1D IO F |
1D IO Cross Step |
2D Sp |
2D PB IO F |
2D PB Bt |
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Combos 1 – 10 Min
Front Between – R |
Front Between – L |
Between Behind – R |
Between Behind – L |
Front Between Behind |
Front Between Between |
Between Between Behind |
Between Back Between |
Between BackFront |
Between Between Behind |
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