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Date
WARM-UP
1x
BOX
SL DEPTH SQUAT
1
10/e
...
...
MED BALL
SQUAT-TO-OVERHEAD PRESS
2
15
...
...
WALL
SL DORSIFLEXION
3
(:20)/e
...
...
STANDING
POGO HOPS
4
20
...
...
GOAT-BAG
WIDE-STANCE RDL
5
12-15
...
...
MINI-BAND
QDP HYDRANTS
6
12/e
...
...
BAND-RESISTED
STATIONARY HK-RUN
7
(:15)
...
...
DUMBBELL
B-STANCE RDL
8
8/e
...
...
MACHINE ADDUCTION
SEATED ADDUCTION
9
8-12
ROUND 1
3x
HEX-BAR
DEADLIFT
1
3-5
...
...
BOX
STANDING JUMP
2
3
...
...
BAND-RESISTED
'X' LATERAL WALK
3
12/e
ROUND 2
3x
DUMBBELL
STEP-BACK LUNGE
1
8/e
...
...
QUAD EXTENSION MACHINE
QUAD EXT. (DROP-SET)
2
12,8
...
...
SELECTORIZED
STANDING CALF RAISE
3
15
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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