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Date
WARM-UP
1x
BAND-RESISTED
'Y' SQUAT
1
10-12
...
...
BOX
SL DEPTH SQUAT
2
8/e
...
...
BAND-RESISTED
KB HIP-SWINGS
3
12-15
...
...
DUMBBELL
HIGH-PLANK SA ALT. ISO-ROW
4
8/e
...
...
BAND-STRETCH
90-90 SQUAT
5
5/e
...
...
MINI-BAND
QDP HYDRANTS
6
12/e
...
...
MINI-BAND
QDP KICKBACKS
7
8/e
...
...
GOAT-BAG
WIDE-STANCE RDL
7
12-15
PRE-GEN
1x
FOAM-ROLL
FULL-BACK
1
10-12
...
...
FOAM-ROLL
GROIN
2
6-8
...
...
FOAM-ROLL
HIP-FLEXOR
3
1-3
SQUAT W.U.
3x
BARBELL
BACK SQUAT
1
5
...
...
BARBELL
BACK SQUAT
2
12-15
...
...
BARBELL
BACK SQUAT
3
6-8/e
ROUND 1
3x
BARBELL
BACK SQUAT
1
8
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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