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Date
WARM-UP
1x
BAND-RESISTED
TKE/QUAD EXTENSION
1
12-15/e
...
...
FLOOR
BEAR STRETCH
2
5
...
...
BALANCE-PAD
SL RDL
3
8/e
...
...
MINI-BAND
GLUTE BRIDGE ABDUCTION
4
15
...
...
FOAM-ROLL
IT-BAND
5
(:45)/e
...
...
BAND-STRETCH
HIP-FLEXOR
6
(:30)/e
...
...
DUMBBELL
1-1/2 RDL
7
8-10
...
...
ASSISTED
VERTICAL JUMP
8
12
...
...
MINI-BAND
STANDING HYDRANT (HOLD)
9
15/e
ROUND 1
3x
BAND-RESISTED
EXPLOSIVE BACK SQUAT
1
6-8
...
...
BOX
REBOUND STANDING JUMP
2
3
...
...
DUMBBELL
STEP-BACK LUNGE-TO-PRESS
3
5/e
ROUND 2
3x
SELECTORIZED
LEG PRESS
1
8-12
...
...
ARC/ELLIPTICAL
RUN (MAX EFF.)
2
(:15)
...
...
QUAD EXTENSION MACHINE
QUAD EXT. (5-CT ECC.)
3
8
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
Warm Up
Warm Up
Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
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