Banded TKE

2 x 12

DL Hamstring Curls- Physioball

2 x 10

Warm up complex

1 x 2:00

Smith Machine RFESS same protocol as before with our rep scheme but starting off with a little less volume but higher intensity. 8-12 reps but take a set or two to warm up. You only have 2 working sets so the first one of those has to be HEAVY. Pair this with Cable adduction for the same reps, 8-12 2 sets 60-90 seconds between rounds

Barbell RDL 8-12 reps. Same protocol as the smith machine bulgarians. Make sure you build and work HEAVY on your working set. 2 sets 60-90 seconds in between sets

Barbell Calf Raise

2 x 12

Finisher Narrow stance smith machine back squat burnout (say that 5 times fast) Pretty simple: light weight (75-115lbs) as many reps as possible (AMRAP) 2 rounds 90 seconds rest in between rounds (you will still feel tired so just push through or lower the weight on 2nd set) Tips: Face the opposite way you normally would and put your feet slightly forward of where you normally would. We want to get a massive stretch on the quads (hence the light weight) Don't go too heavy with this as it's pretty difficult.

DB Bench Press

2 x 12

6-12-24 Back

Equipment Needed: - Rack with pull-up bar - Barbell - Light to moderate resistance band - Optional incline bench + DB's Perform the following in sequence: -Banded Neutral-Grip Chin-Up – 6 reps (Use assistance if needed. Focus on pulling with your lats, not your arms.) - Pendlay Row – 12 reps (Brace your core, maintain tight form. Pull explosively.) {Optional: Swap for a chest-supported DB row if that’s more convenient for your gym setup.} - Band Pull-Apart – 24 reps (Smooth and controlled – focus on quality.) Complete 2 total rounds Rest 90 seconds between rounds

DB Shoulder Press

2 x 12

DB Pec Fly

2 x 24

Preacher Curls

2 x 8

EZ Bar Skull Crusher

2 x 8

Weighted Ab Crunch

2 x 12

Walk

1 x 60:00

CIRCUIT 1. BB Hip thrust 8-12 reps 2. DB Front Foot Elevated Split Squat 8-12 reps per leg 2 sets 60-90 seconds rest between rounds

1. DB Goblet Squat 8-12 reps (or Leg Press 8-12 reps if available) 2. Hamstring Curl 12-15 reps slow eccentric 2 sets 60-90 seconds rest between rounds

Finisher 1. Walking DB Lunge or Sled Push- 30 sec or 20 steps respectively 2. Seated Calf Raise x12-15 heavy 2 rounds 90 seconds rest between rounds

Band Face Pull to External Rotation to Press

1 x 10

3 Position Plank Hold

1 x 10

Banded Dead bug

2 x 10

Foam Roll

1 x 3:00

(Banded) NG Chin Up

2 x MAX

Weighted Push Up

2 x MAX

Push Up ISO

1 x 30

1-Arm DB Row

2 x 12

Chest Supported Rear Delt Fly

2 x 12

Lateral raise & Front raise- light to moderate weight 15-20 reps- Each (no swinging) 2 sets each 60 seconds rest in between sets

DB Shrug

2 x 15

Equipment Needed: - Dumbbells - Cable machine with rope (or switch to DB overhead tricep extension) 1. DB Zottman Curl – 8-12 reps 2. Cable Rope Tricep Pushdown (or DB Overhead Tricep Extension if no rope) – 10-12 reps 3. DB alternating Hammer Curl – 10-12 reps 3 rounds 60-75 seconds rest between rounds

Equipment Needed: - Cable machine (or band for Pallof) - Dumbbells or medicine ball - Pull-up bar (for hanging knee raise) 1. Tall Kneeling Cable Pallof Press (or Banded Pallof if no cable) – 12 reps per side or 30 sec hold 2. Weighted Deadbug (DBs or MB) – 10-12 reps controlled 3. Hanging Knee Raise – 10-12 reps strict 3 rounds 60-75 seconds rest between rounds