A1
Copenhagen Isometric
1 x 2 @ 0:30
A2
Banded Ankle Dorsiflexion
1 x 10
A3
Split Squat Iso Hold
1 x 0:30
B1
BARBELL BACK SQUAT
6, 6, 4, 4
B2
Banded jumps
4 x 4
C1
Step Up - Hip Lock (BB)
3 x 4
C2
SL Box Jump
3 x 3
D1
Hip Thrust (30 degree knee bend)
3 x 8
D2
Seated Calf Raise (Weighted)
3 x 8
E1
GHD Back Ext (Glute Focus)
3 x 10
E2
Half Kneeling Woodchop
3 x 8
A1
Band Resisted External Rotation
1 x 10
A2
Y-Raise
1 x 10
A3
Scap Push-Up
1 x 8
B1
DB Bench Press
6, 6, 4, 4
B2
Plyo Push Up - to plate
4 x 3
C1
CHIN UP
8, 6, 5, 5
C2
wall ball slam
4 x 4
D1
Half Kneel Landmine Press
8, 6, 5
D2
Supinated Grip Barbell Row
8, 6, 5
E1
EZ Bar Curl
12, 10, 8
E2
EZ Bar Lying Tricep Extension
12, 10, 8
A1
Terminal Knee Extension (TKE)
2 x 10
A2
Spanish Squat
2 x 0:30
A3
Patrick Step Down
2 x 8
B1
Mini Band Overhead Press
2 x 10
B2
Lying Handcuffs
2 x 10
B3
Shoulder Taps
2 x 20
B4
Y-Raise
2 x 10
C1
Pogo Series
3 x 10
C2
Broad Jump
3 x 3
C3
Overhead MB Throw
3 x 5
D
Rowing
10 x 0:01 @ 1:00
A1
Bird Dog
1 x 10 @ 3
A2
Inchworm
1 x 6
A3
Romanian Deadlift (RDL)
1 x 10
A4
Hamstring Iso Switch
1 x 5 @ 10
B1
Power Clean Shrug
3 x 3
B2
Triple Broad Jump
3 x 3
C1
BB Split Squat (from pins)
3 x 3
C2
Band Resisted Side Plank Row
2 x 10
C3
SL Calf Raise
2 x 10
D1
BB Push Press
3 x 3
D2
Pendlay Row
3 x 3
E
Landmine Anti-Rotation
2 x 10