Part 1. 웜업러닝

1. Straight Running

2. Running-Single Leg Hip Out Circle

3. Running-Single Leg Hip In Circle

4. Running-Sidestep

5. Running-Shoulder Contact and Landing

6. Running-Quick Dash and Back Pedal

Part 2. 근력, 플라이오메트릭, 다이나믹 스트레칭

1. Plank

2. Side Plank

3. Straight Leg Kick

4. World's Greatest Stretching

5. Standing Quad Stretching

6. Dynamic Calf Stretching

7. Lunge and Trunk Rotation

8. Hip Out Skip and Squat

9. Single Leg Drop Lateral Bounding

10. Zig-zag Bounding

Part3. 퍼포먼스 러닝

1. Sprint

2. Power Skip

3. Carioca

3-1. Knee Up Carioca