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Date
WARM-UP
1x
BAND-RESISTED
'Y' SQUAT
1
10-12
...
...
BAND-RESISTED
SL DEPTH SQUAT
2
6-8/e
...
...
BAND-RESISTED
KB HIP-SWINGS
3
12-15
...
...
DUMBBELL
HIGH-PLANK SA ALT. ISO-ROW
4
6/e
...
...
PRONE
'Y' LOW-BACK RAISE
5
15
...
...
BAND-STRETCH
90-90 SQUAT
6
5/e
...
...
MINI-BAND
QDP HYDRANTS
7
8-12/e
...
...
MINI-BAND
QDP KICKBACKS
8
6-8/e
...
...
GOAT-BAG
WIDE-STANCE RDL
9
12-15
...
...
BARBELL
CLEAN-HOP PROGRESSION
10
3/e
RE-GEN.
1x
FOAM-ROLL
FULL-BACK
1
(:30)
...
...
FOAM-ROLL
CALVES
2
(:30)/e
...
...
FOAM-ROLL
GROIN
3
(:30)/e
CLEAN W.U.
1x
BARBELL
HANG CLEAN
1
1-3
...
...
BARBELL
HANG CLEAN
2
1-3
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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