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Date
Warm-up
1x
GOBLET
1-1/4 SQUAT
1
10
...
...
STANDING
SL RDL (ASSISTED)
2
15/e
...
...
FLOOR
1/2-KNEELING GROIN
3
(:30)/e
...
...
BOX
SL DEPTH SQUAT
4
15/e
...
...
FLOOR
SIDE-PLANK REACH THRU
5
10/e
...
...
MINI-BAND
SQUAT HOP
6
15-20
Round 1
3x
DUMBBELL
GOBLET SQUAT
1
12-15
...
...
SHORT-BOX
LATERAL STEP UP SIDE-SHUFFLE
2
(:30)
...
...
QUAD EXTENSION MACHINE
QUAD EXT. (DROP-SET)
3
10,8
Round 2
3x
BARBELL
INCLINE HIP THRUST
1
8-12
...
...
SELECTORIZED
LEG PRESS (5-CT. ECC.)
2
5-8
...
...
DUMBBELL
RDL
3
15-20
Overtime
3x
KETTLE-BELL
HIP-SWINGS
1
15-20
...
...
HAM CURL MACHINE
PRONE HAM CURL
2
8-12
2nd Overtime
1x
V-BALL
SIT-UP
1
25
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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