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Date
WARM-UP
1x
BAND-RESISTED
'Y' SQUAT
1
8-12
...
...
CABLE/BAND
SA UPRIGHT ROTATION
2
12-15/e
...
...
BAND-RESISTED
KB HIP-SWINGS
3
6-8
...
...
SELECTORIZED
SA PULLDOWN
4
8/e
...
...
BAND-STRETCH
90-90 SQUAT
5
5/e
...
...
MINI-BAND
GLUTE BRIDGE ABDUCTION
6
8-12
...
...
PRONE
'Y' LOW-BACK RAISE
7
12-15
...
...
BAND-RESISTED
DORSIFLEXION
8
8-12
CLEAN W.U.
1x
BARBELL
HANG CLEAN
1
1-3
...
...
BARBELL
HANG CLEAN
2
1-3
...
...
BARBELL
HANG CLEAN
3
1-3
ROUND 1
4x
BARBELL
CLEAN-TO-HIGH-PULL
1
3-5
...
...
BOX
SL ALT. PLYO STEP UP
2
8/e
ROUND 2
3x
DUMBBELL
GOBLET SQUAT
1
8-12
...
...
VIPER-X
INVERTED-ROW
2
12-15
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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