Bear Pose Tap Back

3 x 6

Alternating Squat Thoracic Rotation

3 x 6

The Single Leg Glute Bridge

3 x 6

SSB Box Squat

1, 2, 2, 2, 2, 2 @ MAX, _ , _ , _ , _ , _ lb

12" Depth Drop to Box Jump

5 x 2

Reverse Squat

4 x 8

Single Leg Glute Bridge Jump

4 x 6

Isometric Split Squat

3 x 6

Band Assisted Split Squat Jumps

3 x 6

Reverse Hypers

4 x 10

Deficit Push Up Iso Hold

3 x 7

Plus Push Up to Downward Dog

3 x 6

Prone IYTs

3 x 6

Close Grip 3-Board Bench Press

_ , _ , _ , _ , _ , _ , _ , _ , _ , 1 @ _ , _ , _ , _ , _ , _ , _ , _ , _ , MAX lb

3 Board Press (T&G)

5 x 3

DB Push Press

4 x 5

High Pull Up

5 x 5

Chest Supported Rear Delt Fly

3 x 12

Chest Supported DB Y Raise

3 x 12

Chest Supported DB Front Raise

3 x 12

Seated Incline DB Curls

3 x 8

Loading Pin Wrist Rotations

3 x 6

Single Arm DB Bench Press on Stability Ball

3 x 10

90/90 Hip Switch

3 x 6

Standing Hip CAR

3 x 6

Reverse Lunge with Overhead Reach

3 x 6

High Bar Back Squat

4 x 10 @ 30 %

Banded Trap Bar Block Pull

3 x 10 @ 30 %

Bulgarian Split Squat

4 x 1 @ MAX lb

Bulgarian Split Squat Jumps

4 x 7 @ MAX

Landmine Lateral Lunge

3 x 3

Split Squat Into Bound

3 x 6

Dane's Fast Abs

3 x 5

Hand Side Plank Rotations

3 x 6

Plank Shoulder Tap with Scapular Push Up

3 x 6

Prone Swimmers

3 x 6

Axle Bar Bench Press

4 x 10 @ 30 %

DB Military Press

4 x 7

Bent Over Drop and Catch DB Row

8 x 4

Banded Overhead Triceps Extensions

3 x 15

Neutral Grip Band Curls

3 x 15

Prone External Rotation with Retraction

6 x 3

Standing Shoulder IR Oscillatory Method

3 x 7

Landmine Anti-Rotation

3 x 6