| Sets | Exercise | Reps |
|---|---|---|
| 1 | Backwards Sled | Backwards for 5 Mins |
| 3 | Tibialis Raise | 20 Reps |
| Nordic Eccentric | 5 Reps | |
| Hip Flexors | 20 Reps | |
| 10 | Poliquin Step Up | 10 Reps Per Side (20 mins) |
| 2 | Couch Stretch | 1 Min Per Side |
| Sets | Exercise | Reps |
|---|---|---|
| 3 | External Rotation | 15 Reps Per Side |
| Pullover | 10 Reps | |
| Trap-3 Raise | 5 Reps | |
| Pigeon | 20 Reps per Side | |
| Seated Good morning | 20 Reps |
| Sets | Exercise | Reps |
|---|---|---|
| 1 | Backwards Sled | Backwards for 5 Mins |
| 3 | Tibialis Raise | 20 Reps |
| Nordic Eccentric | 5 Reps | |
| Bent Leg Calf Raise | 20 Reps | |
| 10 | ATG Split Squat | 5 Reps Per Side (20 mins) |
| 2 | Couch Stretch | 1 Min Per Side |
| Sets | Exercise | Reps |
|---|---|---|
| 3 | Zottman Curl | 5 Reps |
| Powell Raise | 10 Reps Per Side | |
| Incline Chest Press | 15 Reps | |
| 3 | Pigeon | 20 Reps Per Side |
| Jefferson Curl | 10 Reps |
| Sets | Exercise | Reps |
|---|---|---|
| 1 | Backwards Sled | Backwards for 5 Mins |
| 3 | Tibialis Raise | 20 Reps |
| Hip Flexors | 20 Reps | |
| Straight Leg Calf Raise | 15 Reps Per Side | |
| 1 | ATG Split Squat | 25 Reps Per Side |
| 10 | VMO Squat | 10 Reps Per Minute (10 mins) |
| 2 | Couch Stretch | 1 Min Per Side |
| Sets | Exercise | Reps |
|---|---|---|
| 1 | Sled Push (Forward) | 5 Min |
| 4 | Romanian Deadlift (Barbell) | 8-10 Reps |
| 3 | Barbell Hip Thrust | 12 Reps |
| Copenhagen Plank | 30 Seconds Per Side | |
| 3 | Reverse Hyper | 15-20 Reps |
| Sets | Exercise | Reps |
|---|---|---|
| 2 | Band Pull-a-Parts | 20 Reps |
| 4 | Banded Pull-Ups (or Weighted) | 6-8 Reps |
| 3 | Seated DB Shoulder Press | 10 Reps |
| Sleeper Stretch | 30 Seconds Per Side | |
| 3 | Dips | 8-12 Reps |
| 3 | Single Arm DB Row | 12 Reps Per Side |
| Sets | Exercise | Reps |
|---|---|---|
| 2 | Side Plank Clamshell | 15 Reps Per Side |
| 4 | Cossack Squat | 6 Reps Per Side |
| 3 | Sumo Deadlift (or Sumo DB Squat) | 10 Reps |
| 3 | Belt Squat | 12 Reps |
| Pigeon Stretch | 1 Minute Per Side |
| Sets | Exercise | Reps |
|---|---|---|
| 3 | 45° Side Bend (Hyperextension) | 10-12 Reps Per Side |
| 3 | Seated Twist | 10 Reps Per Side |
| GHD Sit-Ups | 8-10 Reps | |
| 1 | 90/90 Hip Switch | 20 Alternating |
| 1 | Rollout Quads & Glutes (foam roll/lacrosse ball) | 10 Minutes |
| Sets | Exercise | Reps |
|---|---|---|
| 1 | Sled Push (Forward) | 5 Minutes |
| 3 | Bulgarian Split Squat | 8 Reps Per Side |
| 3 | Box Step Ups | 10 Reps Per Side |
| 3 | Single Leg RDL (DB) | 10 Reps Per Side |
| Suitcase Carry | 30 Seconds Per Side |