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Date
WARM-UP
1x
BAND-RESISTED
TKE/QUAD EXTENSION
1
15/e
...
...
BALANCE PAD
SISSY SQUAT
2
12-15
...
...
DUMBBELL
HALF CIRCLES
3
8
...
...
BAND-RESISTED
'Y' SQUAT
4
15
...
...
MINI-BAND
STANDING HYDRANT
5
8-12/e
...
...
MINI-BAND
GLUTE BRIDGE ABDUCTION
6
15-20
ROUND 1
3x
BARBELL
SUMO DEADLIFT
1
6,5,4
...
...
BAND-RESISTED
STANDING OBLIQUE
2
12-15/e
...
...
STANDING
JUMP ROPE
3
(:45)
ROUND 2
3x
BAND-RESISTED
N-GRIP BICEP CURL
1
15-20
...
...
BALANCE-PAD
SL RDL
2
8-12/e
...
...
BAND-RESISTED
LATERAL LOW-WALK
3
3-3-3
ROUND 3
3x
BAND-RESISTED
KB HIP-SWINGS
1
12-15
...
...
BAND-RESISTED
FACE PULL
2
15-20
...
...
BARBELL
INCLINE BENCH PRESS
3
10-12
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
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