Free Workouts 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 Plan Details 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 Plan Details 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 Plan Details 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 Plan Details 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 Plan Details