Band Hamstring Curls

2 x 50

Single Leg Pigeon Squat

2 x 25

Face Pull

3 x 25

5 Second Eccentric Box Squat

5 x 5

Banded DB RDL

3 x 20

Hamstring Curl

3 x 25

Walking Lunge

1 x 100

Decline Sit Up

3 x 20

SA KB Bottom Up Press

3 x 15

Chest Supported Row

3 x 25

Incline Bench Press

5 x 3

Straight Arm Pulldown

3 x 15

Overhead Cable Tricep Extension

3 x 25

Kelso Shrug

3 x 20

Overhead Farmer Carry

4 x 50

KB Push up

3 x 20

KB swings

3 x 25

T Raise

3 x 20

Lateral Hop Over Bench

3 x 6

Deficit Deadlift Speed Pulls

8 x 2

Snatch Grip RDL

5 x 8

Glute-Ham Raise

3 x 15

Close Stance Heel Elevated Goblet Squat

3 x 15

Backward Sled Drag

4 x 250

Reverse Hyper or Back Extension

3 x 25

Head Supported Y Raise

3 x 10

Band Tricep Extension

3 x 50

Med ball throw for height

3 x 3

Speed Bench: 9x3 (3 cluster sets) Use a close, medium, and wide grip for one full set. No rest between grip changes other than racking the bar. Perform 3 reps with each grip and that is one full set, you will repeat that twice for a total of 9 sets. Rest no more than 60 seconds between each full set. Move the bar fast but with good technique, find a weight that lets you do that. The bar should not slow under fatigue as the sets go on, if it does you are using too much weight. Can add bands or chains

DB Incline Press

5 x 10

Lat Pulldown

5 x 10

Cable Tricep Extension

3 x 25

Hammer Curl

3 x 15

Lateral Raise Iso Holds

3 x 30

Ab Wheel

3 x 10