The following are exercises used in this workout:

  1. 4-Cone Carioca
  2. 4-Cone Circle
  3. 4-Cone Comeback
  4. 4-Cone Shuffle
  5. 4-Cone Shuffle w/ Pass
  6. 4-Cone X Pattern
  7. 5/10/5 Forward/Back
  8. 5/10/5 Shuffle
  9. 5/10/5 Shuffle
  10. 5/10/5 Sprint
  11. All Direct
  12. Backpedal Direct
  13. Bag Chage of Direction
  14. Bag Combo
  15. Bag Double Chop
  16. Bag Forward/Back
  17. Bag Shuffle
  18. Diagonal Ladder Hop
  19. Double Ladder Chop
  20. Figure 8
  21. Forward Bag Jump
  22. Forward Ladder Hop
  23. In/Out Ladder Jump
  24. In/Out Ladder Step
  25. Ladder 180 Degree Pivot
  26. Ladder 90 Degree Pivot
  27. Ladder Carioca
  28. Ladder Carioca Everyhole
  29. Ladder Crossover
  30. Ladder Crossover Everyhole
  31. Ladder Double Chop
  32. Ladder Step
  33. Ladder Weave
  34. Ladder Weave Hop
  35. Lateral Bag Chop
  36. Lateral Bag Step
  37. Lateral In/Out Ladder Chop
  38. Lateral Ladder Chop
  39. Lateral Ladder In/Out
  40. Lateral Ladder Step
  41. Lateral Ladder Weave Hop
  42. L-Drill
  43. Lying Sprint
  44. Mirror Shuffle
  45. Mirror Shuffle w/ Pass
  46. Plus Drill
  47. Pro Shuttle
  48. Pro Shuttle +2 yds
  49. Pro Shuttle -2 yds
  50. Pro Shuttle Shuffle
  51. Shuffle Direct
  52. Single Bag Jump
  53. Single-Leg Ladder Hop
  54. Single-Leg Ladder In/Out
  55. Single-Leg Ladder Slalom
  56. Slalom Ladder Hop
  57. Slalom Ladder Jump
  58. Slalom Ladder Step
  59. Sprint Direct
  60. Sprint/Backpedal
  61. Sprint/Breakdown
  62. Sprint/Shuffle/Backpedal/Shuffle/Sprint Direct
  63. Staggered Bag Forward/Back
  64. T-Drill
  65. Z Run
  66. Z Run and Backpedal
  67. Z Run and Duck
  68. Z Run and Jump