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Date
WARM-UP
1x
MINI-BAND
SQUAT HOP
1
12-15
...
...
MINI-BAND
SIDE-BRIDGE CLAMSHELL
2
8-12/e
...
...
MED-BALL
SQUAT-REACH PROGRESSION
3
3-4/e
...
...
BARBELL
1/4 SQUAT-TO-JUMP
4
6-8
...
...
ASSISTED
VERTICAL JUMP
5
5
...
...
BAND-RESISTED
TKE/QUAD EXTENSION
6
8-12/e
...
...
PRONE
CROSSOVER ADDUCTION (HOLD)
7
(:20)/e
...
...
GOBLET
LATERAL SIDE LUNGE
8
4-6/e
...
...
BAND-RESISTED
SPEED STEP UP
9
3/e
...
...
BAND-RESISTED
STATIONARY HK-RUN
10
(:12)
RE-GEN.
1x
FOAM-ROLL
HAMSTRINGS
1
(:30)/e
...
...
FOAM-ROLL
GLUTES
2
(:30)/e
...
...
FOAM-ROLL
HIP-FLEXOR
3
(:30)/e
SQUAT W.U.
1x
BARBELL
BACK SQUAT
1
10-12
...
...
BARBELL
BACK SQUAT
2
5-6
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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