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0
Date
...
...
FLOOR
3-WAY PLANK
7
(:30)/e
...
...
V-BALL
REVERSE CRUNCH
6
15-20
...
...
SUPINE
PARTIAL SIT-UPS
5
40
...
...
V-BALL
LEG RAISE
4
10
...
...
V-BALL
TOE TOUCH
3
30
...
...
SUPINE
SL BICYCLE
2
15/e
Abs/Core
1x
SUPINE
FLUTTER-KICKS
1
(:30)
...
...
QUAD EXTENSION MACHINE
QUAD EXT. (SL-ECC) +5
3
8/e
...
...
HAM CURL MACHINE
PRONE HAM CURL
2
12-15
Round 2
3x
PLATE (HOLD)
LATERAL LUNGE (FORWARD-HOLD)
1
10/e
...
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PARTNER
PRONE LEG RAISE / THROW-DOWN
3
20
...
...
SHORT-BOX
LINEAR SPEED STEP UP
2
(:15)/e
Round 1
3x
LEG PRESS MACHINE
45* LEG PRESS
1
5-8
...
...
QUADRUPED
HIP-CIRCLES (REVERSE)
9
15/e
...
...
QUADRUPED
ALT. BIRD DOG
8
10/e
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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