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
GOBLET SQUAT
1
15
...
...
STANDING ISO-HAM MACHINE
STANDING SL HAM CURL (CLUSTERS)
2
12-15/e
...
...
BARBELL
STEP UP
3
15-20
ROUND 1
4x
BARBELL
BACK SQUAT
1
8-12
...
...
QUAD EXTENSION MACHINE
QUAD EXT. (SL-ECC)
2
10-12
ROUND 2
3x
SELECTORIZED
SL LEG PRESS
1
12-15/e
...
...
BARBELL
DEFICIT RDL
2
15-20
ROUND 3
3x
SELECTORIZED
HACK SQUAT
1
15-20
...
...
PARTNER-RESISTED
BUTTERFLY (5-CT. ECC.)
2
8/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
ErrorMessage
bottom of page