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Date
WARM-UP
1x
BAND-RESISTED
ROW-TO-SQUAT
1
12-15
...
...
BOX
SL DEPTH SQUAT
2
15/e
...
...
BALANCE-PAD
ADDUCTION
3
15-20
...
...
MINI-BAND
SQUAT HOP
4
12-15
...
...
MINI-BAND
LATERAL LOW-WALK
5
15/e
...
...
FLOOR
GROIN FLOW
6
8/e
ROUND 1
3x
BARBELL
BACK SQUAT
1
8-12
...
...
BAND-RESISTED
'X' LATERAL WALK
2
20/e
...
...
FLOOR
PLANK
3
(:45)
ROUND 2
3x
BARBELL
HIP THRUST
1
12-15
...
...
BAND-RESISTED
CROSSOVER STEP UP
2
8/e
...
...
DUMBBELL
RDL
3
20
ROUND 3
3x
DUMBBELL
GOBLET SQUAT
1
12-15
...
...
MINI-BAND
QDP HYDRANTS
2
8-12/e
...
...
STABILITY BALL
HAM CURL
3
15-20
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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