| LEGS/SHOULDERS |
5 SETS 6 REPS |
| SQUATS |
|
| SINGLE LEG DEADLIFT |
|
| SUMO SQUAT |
|
| POWER SQUAT |
|
| PLATE WALK |
|
| 4 WAY HIP |
|
| WALKING DB BACKWARD LUNGE |
|
| ALTERNATE DB SHOULDER PRESS |
|
| ALERNATE LATERAL RAISE |
|
| ALTERNATE FRONT RAISE |
|
| ALTERNATE BENT-OVER REVERSE FLY |
|
| CHEST/BICEPS |
|
| ALTERNATE DB SWISS BALL BENCH |
|
| ALTERNATE DB INCLINE PRESS |
|
| PUSH-UPS W/ SWISS BALL |
|
| ALTERNATE DB PREACHER CURLS |
|
| ALTERNATE DB INCLINE CURLS |
|
| ALTERNATE HAMMER CURLS |
|
| BACK/TRI'S |
|
| 1 ARM DB ROW |
|
| SEATED CABLE ROW |
|
| 1 LEG CABLE ROW W/ TWIST |
|
| 1 ARM LAT PULL DOWN |
|
| CLOSE GRIP PULLDOWN |
|
| PULLOVER |
|
| 1 ARM DB SKULL CRUSHERS |
|
| STRAIGHT ARM KICKBACKS |
|
| CLOSE GRIP BENCH PRESS |
|
| TRICEP EXTENSIONS V-GRIP |
|
| DIPS |
|
| OVERHEAD TRICEP EXT. ROPE |
|
| CORE |
3 SETS 30 SEC. |
| PLANKS |
|
| SIDE PLANKS |
|
| CABLE WOODCHOPS |
|
| OVERHEAD MEDICINE BALL THROW |
|
| SQUAT THROWS |
|
| ALL 4'S ALTERNATE ARM/LEG |
|
| PLYOMETRICS |
|
| BOX JUMPS |
|
| SQUAT JUMPS |
|
| LUNGE JUMPS |
|
| AGILITY |
|
| DOT DRILLS |
|
| LADDER DRILLS |
|
| CONES |
|
