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 X Pattern
6. 5/10/5 Shuffle
7. 5/10/5 Sprint
8. All Direct
9. Backpedal Direct
10. Bag Chage of Direction
11. Bag Double Chop
12. Bag Forward/Back
13. Bag Shuffle
14. In/Out Ladder Jump
15. In/Out Ladder Step
16. Ladder 90 Degree Pivot
17. Ladder Carioca
18. Ladder Carioca Everyhole
19. Ladder Double Chop
20. Ladder Weave
21. Ladder Weave Hop
22. Lateral Bag Step
23. Lateral Bag Chop
24. Lateral In/Out Ladder Chop
25. Lateral Ladder In/Out
26. L-Drill
27. Lying Sprint
28. Mirror Shuffle
29. Pro Shuttle
30. Pro Shuttle -2 yds
31. Shuffle Direct
32. Single-Leg Ladder Slalom
33. Slalom Ladder Hop
34. Sprint Direct
35. Sprint/Breakdown
36. Sprint/Shuffle/Backpedal/Shuffle/Sprint Direct
37. T-Drill
38. Z Run
39. Z Run and Backpedal
40. Z Run and Duck