The following are exercises used in this workout:

1. 40 yard Build-Ups
2. A March
3. A Skip
4. Ankle Flips
5. B March
6. B Skip
7. Butt Kicks
8. Calf Stretch
9. Carioca
10. Flying 10's
11. Flying 20's
12. Flying 30's
13. Forward Hurdle Step
14. Forward Sprinter Lunge
15. Groin Stretch
16. High Knees
17. Kneeling Hip Stretch
18. Lateral Hurdle Step
19. Leg Kicks
20. Lying Bent-Knee Crossover
21. Lying Cross-Leg Pull
22. Lying Knee-to-Chest
23. Lying Quad Stretch
24. Resistance Sprints (hills/sled/parachute)
25. Seated Spinal Twist
26. Side Shuffle
27. Sprint - 100 meters
28. Sprint - 20 yards
29. Sprint - 200 meters
30. Sprint - 300 meters
31. Sprint - 40 yards
32. Sprint - 400 meters
33. Sprint - 60 yards
34. Sprint - 600 meters
35. Sprint - 80 yards
36. Standing Crossover Hamstring Stretch
37. Standing Spread-Leg Hamstring Stretch
38. Starts