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WARM-UP
1x
BAND-RESISTED
TKE/QUAD EXTENSION
1
15/e
...
...
BALANCE PAD
KNEELING THRUSTERS
2
10
...
...
GOBLET
LATERAL SIDE LUNGE
3
6-8/e
...
...
STANDING
POGO HOPS
4
20-25
...
...
CABLE
BACK EXT. (ROPE)
5
8-12
...
...
BALANCE-PAD
SL RDL
6
8/e
PRE-GEN
1x
FOAM-ROLL
GLUTES
1
(:45)/e
...
...
FOAM-ROLL
GROIN
2
(:45)/e
...
...
FOAM-ROLL
HIP-FLEXOR
3
(:45)/e
SQUAT W.U.
3x
BARBELL
BACK SQUAT
1
10-12
...
...
BARBELL
BACK SQUAT
2
6-8
...
...
BARBELL
BACK SQUAT
3
3-5
ROUND 1
3x
BARBELL
BOX SQUAT (3-CT. PAUSE)
1
6-8
...
...
BOX
STANDING JUMP
2
5
...
...
STABILITY BALL
ALT. DEADBUGS
3
12/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
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