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Date
Warm-up
1x
QUADRUPED
HIP-CIRCLES (REVERSE)
1
12/e
...
...
QUADRUPED
BIRD DOG
2
15/e
...
...
VIPER-X
ASSISTED SQUAT HOP
3
20
...
...
DUMBBELL
RDL (5-CT. ECC)
4
6-8
...
...
BOX
SL DEPTH SQUAT
5
15/e
...
...
LEG PRESS MACHINE
45* LEG PRESS
6
8-12
...
...
QUAD EXTENSION MACHINE
QUAD EXTENSION
7
12-15
...
...
GOAT-BAG
GLUTE BRIDGE
8
15-20
Round 1
4x
SELECTORIZED
LEG PRESS (5-CT. ECC.)
1
10
...
...
PLATE-HOLD
STEP-BACK LUNGE TO OVERHEAD PRESS
2
6-8/e
...
...
BAND-RESISTED
'X' LATERAL WALK
3
20/e
Round 2
3x
QUAD EXTENSION MACHINE
QUAD EXT. (DROP-SET)
1
15,10
...
...
SHORT-BOX
LATERAL STEP UP SIDE-SHUFFLE
2
20/e
...
...
DUMBBELL
GOBLET SQUAT
3
15-20
Overtime
3x
BAND-RESISTED
POWER CRUNCH
1
20-25
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
ErrorMessage
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