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Date
WARM-UP
1x
BAND-STRETCH
90-90 SQUAT
1
8/e
...
...
QUAD EXTENSION MACHINE
QUAD EXT. (5-CT ECC.)
2
12
...
...
MINI-BAND
GLUTE BRIDGE ABDUCTION
3
15-20
...
...
DUMBBELL
1-1/2 RDL
4
10
...
...
BOX
SL DEPTH SQUAT
5
15/e
...
...
GOAT-BAG
WIDE-STANCE RDL
6
8-12
...
...
TREADMILL
INCLINE WALK (3% GRADE)
7
(3:00)
...
...
BAND-RESISTED
TKE/QUAD EXTENSION
8
12-15/e
...
...
MINI-BAND
QDP HYDRANTS
9
12/e
SQUAT W.U.
1x
BARBELL
BACK SQUAT
1
8-12
...
...
BARBELL
BACK SQUAT
2
4-6
...
...
BARBELL
BACK SQUAT
3
1-3
ROUND 1
3x
BARBELL
BACK SQUAT
1
12-15
...
...
MED-BALL
SL/SPLIT-LUNGE ISO-LATERAL THROWBACK
2
6/e
ROUND 2
3x
SELECTORIZED
HACK SQUAT
1
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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