60 Plyo Lateral Jumps
(if jumping aggravates your injury, step instead of jump)
100 bicycle crunches (Right and left=1 rep)
5 squats, 5 forward lunges, 5 back ward lunges
(lunges are on each leg) x10
1-30 foot Shuffle run (out and back) and 10 scissor jumps (right and left=1 rep) x7
100 fast feet
Feel free to combine the lateral jumps and bicycle crunches. For example, you could do 15 jumps/20 crunches and repeat until finished. Do the last 3 in order-do not combine or go back and forth. The repetition and fast pace is meant to get your heart pumping. Feel the burn!