top of page
Warm-up
1x
QUADRUPED
ALT. BIRD DOG
1
15/e
...
...
FLOOR
GLUTE BRIDGE
2
15-20
...
...
BOX
SL DEPTH SQUAT
3
10/e
...
...
VIPER-X
ASSISTED SQUAT HOP
4
25
...
...
DUMBBELL
1-1/2 RDL
5
10
...
...
BAND-RESISTED
'X' LATERAL WALK
6
20/e
Round 1
3x
GOBLET
HEEL-ELEVATED 3-PT. SQUAT (HOLD)
1
6-8
...
...
BAND-RESISTED
STANDING OBLIQUE
2
15/e
...
...
SHORT-BOX
LINEAR SPEED STEP UP
3
(:15)/e
Round 2
3x
QUAD EXTENSION MACHINE
QUAD EXT. (DROP-SET)
1
15,10
...
...
DUMBBELL
SQUAT JUMP
2
15
...
...
PARTNER-RESISTED
SIDE ABDUCTION/CLAMSHELL
3
8/e
OT
3x
DUMBBELL
BICEP CURL (WORK-THE-RACK)
1
5x5
...
...
PLATE-LOADED
SIT UP
2
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
ErrorMessage
bottom of page