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Date
Warm-up
1x
BOX
SL DEPTH SQUAT
1
15/e
...
...
BAND-RESISTED
'X' LATERAL WALK
2
20/e
...
...
DUMBBELL
GOBLET SQUAT (5-CT. ECC.)
3
8-12
...
...
DUMBBELL
1-1/2 RDL
4
10
...
...
VIPER-X
ASSISTED SQUAT HOP
5
20
...
...
MED-BALL
SQUAT-REACH PROGRESSION
6
10/e
...
...
QUAD EXTENSION MACHINE
QUAD EXTENSION
7
15-20
Round 1
4x
LEG PRESS MACHINE
45* LEG PRESS
1
8-12
...
...
SHORT-BOX
LINEAR SPEED STEP UP
2
(:15)/e
...
...
DUMBBELL
SQUAT JUMP
3
10
Round 2
3x
FLOOR
GLUTE BRIDGE
1
15
...
...
BAND-RESISTED
STANDING OBLIQUE
2
10/e
...
...
QUAD EXTENSION MACHINE
QUAD EXT. (DROP-SET)
3
12,8
Abs/Core
1x
SUPINE
FLUTTER-KICKS
1
(:30)
...
...
SUPINE
SL BICYCLE
2
15/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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