top of page
0
Date
WARM-UP
1x
CARDIO OPTION:
PICK ONE
1
10-15m
CORE SERIES
1x
V-BALL
CRUNCHES
1
30
...
...
V-BALL
INCLINE 'Y' REACH
2
12-15/e
...
...
V-BALL
PRONE LEG RAISE
3
20
...
...
V-BALL
CROSSOVER SIDE-CRUNCH
4
15/e
...
...
FLOOR
PLANK
5
(:60)
PRE-EXHAUSTION
3x
DUMBBELL
RDL
1
15
...
...
HAM CURL MACHINE
HAM CURL (5-CT ECC.)
2
15-20
...
...
MACHINE ABDUCTION
SEATED ABDUCTION
3
12-15
ROUND 1
3x
BARBELL
BACK SQUAT
1
12-15
...
...
PLATE (HOLD)
LUNGE WALK
2
8-12/e
ROUND 2
3x
SELECTORIZED
LEG PRESS
1
15-20
...
...
GOAT-BAG
45* BACK EXTENSION
2
15-20
J.F.F.
3x
QUAD EXTENSION MACHINE
QUAD EXT. (5-CT ECC.)
1
AMRP
...
...
CABLE
BICEP CURL (ROPE)
2
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
ErrorMessage
bottom of page