top of page
0
Date
WARM-UP
1x
MINI-BAND
STANDING HYDRANT
1
8-12/e
...
...
MINI-BAND
GLUTE BRIDGE ABDUCTION
2
15
...
...
DUMBBELL
SQUAT JUMP
3
10
...
...
SIDE-BENCH
SL PIGEON
4
(:30)/e
...
...
BALANCE PAD
STANDING CALF RAISE
5
20
...
...
DUMBBELL
GOBLET SQUAT (5-CT. ECC.)
6
8
...
...
BAND-STRETCH
HIP-FLEXOR
7
(:45)/e
PRE-GEN.
1x
FOAM-ROLL
GLUTES
1
(:30)/e
...
...
FOAM-ROLL
GROIN
2
(:30)/e
...
...
FOAM-ROLL
HIP-FLEXOR
3
(:30)/e
ROUND 2
3x
BARBELL
BOX SQUAT
1
4-6
...
...
BAND-RESISTED
STANDING OBLIQUE
2
10/e
...
...
STANDING
VERT-TO-BROAD JUMP (NO BAND)
3
3
ROUND 3
3x
QUAD EXTENSION MACHINE
QUAD EXT. (SL-ECC) +5
1
8/e
...
...
DUMBBELL
1-1/2 RDL
2
12
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