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Date
WARM-UP
1x
MINI-BAND
ISO-SQUAT KNEE PULSE
1
20/e
...
...
DUMBBELL
RDL (5-CT. ECC)
2
8-10
...
...
GOAT-BAG
GLUTE BRIDGE
3
12-15
...
...
BOX
SL DEPTH SQUAT
4
12/e
...
...
MED-BALL
SQUAT-REACH PROGRESSION
5
6/e
...
...
TREADMILL
JOG (50% EFF.)
6
(:90)
...
...
BAND-RESISTED
'X' LATERAL WALK
7
15/e
...
...
STANDING
VERTICAL JUMP (STICK LANDING)
8
10
...
...
FOAM-ROLL
GLUTES
9
(:45)/e
ROUND 1
3x
BARBELL
BOX SQUAT W/ BAND/CHAIN
1
5-8
...
...
PROWLER
HK MARCH
2
30yds
...
...
MACHINE ADDUCTION
SEATED ADDUCTION
3
12-15
ROUND 2
3x
DUMBBELL
DEADLIFT-TO-BOX-JUMP
1
6
...
...
QUAD EXTENSION MACHINE
QUAD EXT. (SL-ECC)
2
8-12/e
...
...
GOAT-BAG
WIDE-STANCE RDL
3
15-20
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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