Barbell Ankle Mobility Lunge

1 x 60 @ 66.14 kg

Lateral Squat - loaded

3 x 5 @ 26.46 kg

Bulgarian Split Squat

5 x 3 @ 44.09 kg

Hang Clean

5 x 3 @ 99.21 kg

Reverse Crunch on decline bench

3 x 40

Hip Iso hold

20, 15, 10 @ 44.09, 66.14, 88.18 kg

Lateral Blast Off - KB

3 x 8 @ 35.27 kg

3D Diagonal Start - band (r)

3 x 8

Chin Up (only eccentric)

3 x 4

Hip Airplane (loaded) - KB

3 x 5 @ 35.27 kg

DB Floor Press

3 x 5 @ 55.12 kg

Wrist CARs (loaded) - seated

Cable Ecc Chest Fly

TRX Biceps Curl

Reverse seated MB Throw

Crunch Iso Hold (partner resisted)

Back Extension Iso Push - prone

EMON 12 MIN Exercice 1 -> 3x 5 meters // Exercice 2 -> 2x 10 reps // Exercice 3 -> 2x 1 rep (select 1 of the 5 drills) // Exercice 4 -> 12 Tap

Hip IR Mobilisation (loaded) - side lying

2 x 90

Lumbar segmentation - kneeling

2 x 90

Hip CARs - wall support (ballet)

2 x 90 @ 4.41 kg

Thoracic Rotation (assisted) - 90/90

1 x 8

90/90 Get down (hip ER)

2 x 6

Hip Caps CARs - half kneeling (ballet)

2 x 50

ISOphit Full Crunch

3 x 20

Side Plank Iso Push - side lying

3 x 20

90/90 Rotational Cable Row

3 x 8 @ 16.53 kg

Back Extension Iso Push - prone

3 x 20

Zercher Rotational Lunge

3 x 5 @ 44.09 kg

Hip ER / ABD - half kneeling

3 x 20 @ 55.12 kg

Goblet Squat Hold

40, 30, 20, 20 @ 26.46, 44.09, 66.14, 70.55 kg

Chaos Pallof Press

4 x 5 @ 11.02 kg

Hamstring Hold - ball tap (hard)

4 x 8

Knee Iso Push (basketball)

4 x 2 @ 2

Sissy Squat Flow

3 x 8 @ 4.41 kg

Lunges Switches - in smith machine

3 x 8 @ 77.16 kg

Bench Press (only Conc.) - w/ Yoga block

3 x 5 @ 88.18 kg

Dumbell Snatch

3 x 4 @ 26.46, 35.27, 35.27 kg

DB Triceps EXT - in hinge position

3 x 10 @ 11.02 kg

Low to High Chop - cable

Rotational MB Throw

Chin Up (only eccentric)

Bear Hold - w/ Swiss ball

Barbell Floor Press