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Date
WARM-UP
1x
BALANCE-PAD
SL RDL
1
8/e
...
...
MED-BALL
SQUAT-REACH PROGRESSION
2
5/e
...
...
MINI-BAND
SIDE-BRIDGE CLAMSHELL
3
8-12/e
...
...
SHORT-BOX
SIDE-PLANK INCLINE ADDUCTION (HOLD)
4
(:20)/e
...
...
BAND-STRETCH
HIP-FLEXOR
5
(:45)/e
...
...
BAND-RESISTED
KB HIP-SWINGS
6
15-20
PRE-GEN.
1x
FOAM-ROLL
GLUTES
1
(:45)/e
...
...
FOAM-ROLL
FULL-BACK
2
(:60)
...
...
FOAM-ROLL
GROIN
3
(:45)/e
SQUAT W.U.
3x
BARBELL
BACK SQUAT
1
10-12
...
...
BARBELL
BACK SQUAT
2
6-8
...
...
BARBELL
BACK SQUAT
3
3-5
ROUND 1
3x
BARBELL
BOX SQUAT (5-CT. ECC.)
1
5-8
...
...
STATIONARY-BIKE
PEDAL FOR-TIME (MAX EFF.)
2
(:15)
...
...
GOAT-BAG
45* BACK EXTENSION
3
15
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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