This video demonstrates the 6 Fundamental Mobility Patterns, which provide the foundation of the Group Dynamic Conditioning Program.

"W" Motion
"H" Motion
4 Lane Motion
6 Lane Motion
Split Motion
East/West Motion

This video demonstrates a series of Cardio Sport movements focused on footwork. Movements demonstrated include:

Ball Ankles
Ball LMR Quick Steps
Ball Left to Rights
Ball Toe Taps
Ball Lateral Slides
Ball Out/In/Outs

This video demonstrates a series of sport centric Cardio Sport movements. Movements demonstrated include:

Ball Figure 8
Ball Front to Back Dribble (isolation)
Ball Squat Hand Transfer (isolation)
Ball Squat Digs (isolation)
Moving Chest Pass (mobility)
Moving 2 Touch Pass (mobility)

This video demonstrates a series of Cardio Sport movements focused on agility. Movements demonstrated include:

Lateral High Knees
Linear Jacks
Linear Squats
Linear In & Outs
Linear Crawls
Lateral Moving Plank

This video demonstrates a series of Cardio Sport movements focused on "push motion." Movements demonstrated include:

2 Handed Ball Pushups
Cross-Over Ball Pushups
Decline Ball Pushups
LMR Pushups
DB Alternating Overheads
Squat Ball Push Outs

This video demonstrates a series of Cardio Sport movements focused on "pull motion." Movements demonstrated include:

Ball Tap Rows
Ball Squat Ball Pulls
DB Sunshine Raises
DB Upright Rows
DB Squat Rope Pulls
DB Curls

This video demonstrates a series of Cardio Sport "compound" movements. Movements demonstrated include:

Crawl Out Pushups
Squat Thrusts
Up/Our Jacks
Out/In Ball Pushups
Ball Wrap Squats
Ball Transfer Pushups

This video demonstrates a series of Cardio Sport movements focused on legs. Movements demonstrated include:

Ball Squat Bounce
LMR Ball Squats
Squat Jumps
Ball Knees to Feet
Ball Front to Back Squats
+4 Ball Jumps

This video demonstrates a series of Cardio Sport movements focused on core. Movements demonstrated include:

Ball Walkups
Ball Plank
Ball Decline Plank
Ball Broken Plank
Ball Mountain Climber
Ball Leg Raises

This video demonstrates a series of movements used in lane work. Movements demonstrated include:

Sprint Run
Sprint Shuffle
Sprint Back Pedal
5-10 Combination
L/R Squat Rolls
Crawl Ball Pushup

This video demonstrates a series of advanced Cardio Sport isolation movements. Movements demonstrated include:

Low Scissor Pushups
Triad Pushups
DB Squat Curl & Raise
Partner Reverse Crawl Pass with Chest Pass Return
Ball Squeeze Jump Ups
Lateral Ball Jump w/Isolated Squat Thrust