Warrior HITT
Warrior HITT
Warrior HITT
MOVEMENT PREP
EXERCISES SETS DISTANCE REPS
Side Straddle Hops 1 15
Highland Fling 1 15
Plank Leg Extension 1 10
Lateral Lunge 2 10 Yds.
Cross-Over Lunge 2 10 Yds.
Monster Walk 1 10 Yds.
Groiners 1 10
Speed Skaters 1 10
Wideouts 1 10
Side Slide w/ Arm Swing 2 20 Yds.
Lateral Shuffle 2 20 Yds.
Build-Up - 50% 2 20 Yds.
NOTES: Exercises with 2 sets = 1 set going in one direction and then another set coming
back in the opposite direction.
AGILITY
EXERCISES SETS REST
Cone Zig Zag Drill 2 60 Sec.
Cone Attack and Retreat 2 60 Sec.
Prone 3 Cone Drill 2 60 Sec.
Cone J-Hook Reverse Sprint 2 60 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Chest Stretch each
Quadricep Stretch
Hamstring Stretch
Glute Stretch
Shoulder Stretch
Triceps Stretch
AGILITY
EXERCISES SETS REST
Ladder High Knees 2 60 Sec.
Ladder Hop Scotch 2 60 Sec.
Ladder Hop Scotch - Single Leg Lift 2 60 Sec.
Ladder Hop Scotch - Leg Lift Alternate 2 60 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Upper Back Stretch each
Chest Stretch
Cross Body Stretch
Quadricep Stretch
Glute Stretch
Sumo Stretch
AGILITY
EXERCISES SETS REST
Hurdle Hops - Forward 2 60 Sec.
Hurdle Hops - Lateral 2 60 Sec.
Hurdle Hops SL - Forward 2 60 Sec.
Hurdle Hops SL - Lateral 2 60 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Chest Stretch each
Upper Back Stretch
Hamstring Stretch
Quadricep Stretch
Shoulder Stretch
Triceps Stretch
AGILITY
EXERCISES SETS REST
Cone Zig Zag Drill 2 60 Sec.
Cone Attack and Retreat 2 60 Sec.
Prone 3 Cone Drill 2 60 Sec.
Cone M-Drill 2 60 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Chest Stretch each
Shoulder Stretch
Side Bend Stretch
Quadricep Stretch
Hamstring Stretch
Upper Back Stretch
AGILITY
EXERCISES SETS REST
Ladder High Knees 2 60 Sec.
Ladder Hop Scotch 2 60 Sec.
Ladder Hop Scotch - Single Leg Lift 2 60 Sec.
Ladder Scissor Switch 2 60 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Chest Stretch each
Upper Back Stretch
Hamstring Stretch
Quadricep Stretch
Shoulder Stretch
Triceps Stretch
AGILITY
EXERCISES SETS REST
Hurdle Hops - Forward 2 60 Sec.
Hurdle Hops - Lateral 2 60 Sec.
Hurdle Hops SL - Forward 2 60 Sec.
Hurdle Sprint Progression 2 60 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Upper Back Stretch each
Chest Stretch
Cross Body Stretch
Quadricep Stretch
Glute Stretch
Sumo Stretch
AGILITY
EXERCISES SETS REST
Cone Zig Zag Drill 2 60 Sec.
Cone Attack and Retreat 2 60 Sec.
Prone Cone T-Drill 2 60 Sec.
Cone M-Drill 2 60 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Chest Stretch each
Upper Back Stretch
Hamstring Stretch
Quadricep Stretch
Shoulder Stretch
Triceps Stretch
AGILITY
EXERCISES SETS REST
Ladder High Knees 2 60 Sec.
Ladder Hop Scotch 2 60 Sec.
Ladder Icky Shuffle 2 60 Sec.
Ladder Scissor Switch 2 60 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Chest Stretch each
Shoulder Stretch
Side Bend Stretch
Quadricep Stretch
Hamstring Stretch
Upper Back Stretch
AGILITY
EXERCISES SETS REST
Hurdle Hops - Forward 2 60 Sec.
Hurdle Hops - Lateral 2 60 Sec.
Hurdle Lateral Skip 2 60 Sec.
Hurdle Sprint Progression 2 60 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Chest Stretch each
Upper Back Stretch
Hamstring Stretch
Quadricep Stretch
Shoulder Stretch
Triceps Stretch
AGILITY
EXERCISES SETS REST
Cone Zig Zag Drill 2 45 Sec.
Cone X-Drill 2 45 Sec.
Prone Cone T-Drill 2 45 Sec.
Cone M-Drill 2 45 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Upper Back Stretch each
Chest Stretch
Cross Body Stretch
Quadricep Stretch
Glute Stretch
Sumo Stretch
AGILITY
EXERCISES SETS REST
Ladder High Knees 2 45 Sec.
Ladder In In / Out Out - Forward 2 45 Sec.
Ladder Icky Shuffle 2 45 Sec.
Ladder Scissor Switch 2 45 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Chest Stretch each
Upper Back Stretch
Hamstring Stretch
Quadricep Stretch
Shoulder Stretch
Triceps Stretch
AGILITY
EXERCISES SETS REST
Hurdle Hops - Forward 3 45 Sec.
Hurdle Lateral Step Over Run 2 45 Sec.
Hurdle Lateral Skip 2 45 Sec.
Hurdle Sprint Progression 3 45 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Chest Stretch each
Shoulder Stretch
Side Bend Stretch
Quadricep Stretch
Hamstring Stretch
Upper Back Stretch
AGILITY
EXERCISES SETS REST
Cone Box Drill #1 2 45 Sec.
Cone X-Drill 2 45 Sec.
Prone Cone T-Drill 2 45 Sec.
Cone M-Drill 2 45 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Chest Stretch each
Upper Back Stretch
Hamstring Stretch
Quadricep Stretch
Shoulder Stretch
Triceps Stretch
AGILITY
EXERCISES SETS REST
Ladder Carioca 2 45 Sec.
Ladder In In / Out Out - Forward 2 45 Sec.
Ladder Icky Shuffle 2 45 Sec.
Ladder Scissor Switch 2 45 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Upper Back Stretch each
Chest Stretch
Cross Body Stretch
Quadricep Stretch
Glute Stretch
Sumo Stretch
AGILITY
EXERCISES SETS REST
Hurdle Hops - Forward/Backward 3 45 Sec.
Hurdle Lateral Step Over Run 2 45 Sec.
Hurdle Lateral Skip 2 45 Sec.
Hurdle Sprint Progression 3 45 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Chest Stretch each
Upper Back Stretch
Hamstring Stretch
Quadricep Stretch
Shoulder Stretch
Triceps Stretch
AGILITY
EXERCISES SETS REST
Cone Box Drill #1 2 45 Sec.
Cone X-Drill 2 45 Sec.
Prone Cone T-Drill 2 45 Sec.
Cone Combat Glide Shuffle 2 45 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Chest Stretch each
Shoulder Stretch
Side Bend Stretch
Quadricep Stretch
Hamstring Stretch
Upper Back Stretch
AGILITY
EXERCISES SETS REST
Ladder Carioca 2 45 Sec.
Ladder In In / Out Out - Forward 2 45 Sec.
Ladder Icky Shuffle 2 45 Sec.
Ladder Skiers 2 45 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Chest Stretch each
Upper Back Stretch
Hamstring Stretch
Quadricep Stretch
Shoulder Stretch
Triceps Stretch
AGILITY
EXERCISES SETS REST
Hurdle Hops - Forward/Backward 4 45 Sec.
Hurdle Lateral Step Over Run 2 45 Sec.
Hurdle Lateral Skip 2 45 Sec.
Hurdle Crossover Skip 2 45 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Upper Back Stretch each
Chest Stretch
Cross Body Stretch
Quadricep Stretch
Glute Stretch
Sumo Stretch
AGILITY
EXERCISES SETS REST
Cone Box Drill #1 2 45 Sec.
Cone X-Drill 2 45 Sec.
Cone Goalie Drill 2 45 Sec.
Cone Combat Glide Shuffle 2 45 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Chest Stretch each
Upper Back Stretch
Hamstring Stretch
Quadricep Stretch
Shoulder Stretch
Triceps Stretch
AGILITY
EXERCISES SETS REST
Ladder Carioca 2 45 Sec.
Ladder In In / Out Out - Forward 2 45 Sec.
Ladder In In / Out Out - Lateral 2 45 Sec.
Ladder Skiers 2 45 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Chest Stretch each
Shoulder Stretch
Side Bend Stretch
Quadricep Stretch
Hamstring Stretch
Upper Back Stretch
AGILITY
EXERCISES SETS REST
Hurdle Hops - Forward/Backward 4 45 Sec.
Hurdle Lateral Step Over Run 2 45 Sec.
Hurdle Hops SL - Forward/Backward 4 45 Sec.
Hurdle Crossover Skip 2 45 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Chest Stretch each
Upper Back Stretch
Hamstring Stretch
Quadricep Stretch
Shoulder Stretch
Triceps Stretch
AGILITY
EXERCISES SETS REST
Cone Box Drill #1 2 45 Sec.
20-yard Cone Weave 2 45 Sec.
Cone Goalie Drill 2 45 Sec.
Cone Combat Glide Shuffle 2 45 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Upper Back Stretch each
Chest Stretch
Cross Body Stretch
Quadricep Stretch
Glute Stretch
Sumo Stretch
AGILITY
EXERCISES SETS REST
Ladder High Knees 2 45 Sec.
Ladder Single Leg Side Hops - Forward 2 45 Sec.
Ladder In In / Out Out - Lateral 2 45 Sec.
Ladder Skiers 2 45 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Chest Stretch each
Upper Back Stretch
Hamstring Stretch
Quadricep Stretch
Shoulder Stretch
Triceps Stretch
AGILITY
EXERCISES SETS REST
Hurdle Hops - Forward/Backward 4 45 Sec.
Hurdle Hops SL - Lateral 4 45 Sec.
Hurdle Hops SL - Forward/Backward 4 45 Sec.
Hurdle Crossover Skip 2 45 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Chest Stretch each
Shoulder Stretch
Side Bend Stretch
Quadricep Stretch
Hamstring Stretch
Upper Back Stretch
AGILITY
EXERCISES SETS REST
Cone W-Drill 2 45 Sec.
20-yard Cone Weave 2 45 Sec.
Cone Goalie Drill 2 45 Sec.
Cone Combat Glide Shuffle 2 45 Sec.
NOTES: Can be performed as a circuit or stand-alone exercises. Perform each cone
movement 2 times in each direction
FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
Chest Stretch each
Upper Back Stretch
Hamstring Stretch
Quadricep Stretch
Shoulder Stretch
Triceps Stretch