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Date
Warm-Up
1x
WALL
SL DORSIFLEXION
1
10
...
...
COACH
SEE COACH
2
10
Round 1
3x
BARBELL
BACK SQUAT
1
5-8
...
...
LEG PRESS MACHINE
45* LEG PRESS
2
8-12
...
...
QUAD EXTENSION MACHINE
QUAD EXT. (SL-ECC)
4
10
...
...
DUMBBELL
1-1/2 RDL
5
10
...
...
KETTLE-BELL
STANDING SL CALF RAISE
6
8-12/e
...
...
BAND-RESISTED
REVERSE HYPERS
7
10
Abs & Cardio
3x
SUPINE
PIGEON CROSSOVER CRUNCH
1
10 each leg
...
...
V-BALL
LEG RAISE
2
10-15
...
...
...
...
1
...
Warm Up
...
...
...
1
...
Warm Up
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1
...
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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