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Date
WARM-UP
1x
STANDING
HIP POP-UPS
1
10
...
...
QUADRUPED
HIP-CIRCLES (REVERSE)
2
12/e
...
...
BARBELL
1/4 SQUAT-TO-JUMP
3
8
...
...
ASSISTED
VERTICAL JUMP
4
5
...
...
BALANCE-PAD
ADDUCTION
5
12-15
...
...
SUPINE
GLUTE BRIDGE MARCH
6
8/e
...
...
STANDING
5-PT. SL HOP (AROUND-THE-WORLD)
7
3/e
...
...
STATIONARY BIKE
PEDAL FOR-TIME (35-60 RPM'S)
8
(1:00)
...
...
BAND-STRETCH
HIP-FLEXOR
9
(:45)/e
PRE-GEN.
1x
FOAM-ROLL
GLUTES
1
(:1:00)
...
...
FOAM-ROLL
QUADS
2
(:1:00)
...
...
FOAM-ROLL
IT-BAND
3
(:1:00)
SQUAT W.U.
1x
BARBELL
SPEED SQUAT (TIGHT-STANCE)
1
10-12
...
...
BARBELL
SPEED SQUAT (TIGHT-STANCE)
2
6-8
...
...
BARBELL
SPEED SQUAT (TIGHT-STANCE)
3
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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