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Date
WARM-UP
1x
BALANCE-PAD
SL RDL
1
15
...
...
MED-BALL
SQUAT-REACH PROGRESSION
2
8-12
...
...
BAND-RESISTED
TKE/QUAD EXTENSION
3
12-15
...
...
DUMBBELL
RDL
4
8-12
...
...
MINI-BAND
SQUAT HOP
5
10
...
...
MINI-BAND
LATERAL LOW-WALK
6
15/e
...
...
MINI-BAND
GLUTE BRIDGE ABDUCTION
7
12-15
PRE-GEN
1x
FOAM-ROLL
GLUTES
1
(:30)/e
...
...
FOAM-ROLL
IT-BAND
2
(:30)/e
...
...
FOAM-ROLL
HIP-FLEXOR
3
(:30)/e
ROUND 1
3x
DB/KETTLE-BELL
BULG. SPLIT-SQUAT
1
6-8/e
...
...
STANDING
CONTINUOUS-JUMP (TOUCH)
2
10
ROUND 2
3x
QUAD EXTENSION MACHINE
QUAD EXT. (DROP-SET)
1
12,8
...
...
BARBELL
DEFICIT RDL
2
8
...
...
GOBLET
LATERAL SIDE LUNGE
3
6-8/e
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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