2 Sets; For Quality; Rest; As Needed Between Exercises & Sets 8-10 PVC Assisted Shoulder External Rotation/Side 0:30 Seconds: "Door Jam" Chest/Shoulder Stretch/Side 8-10 Resistance Band Pull Apart; Moderate Resistance 0:30 Seconds: Can Opener Stretch

Close Grip Bench Press; WMR8

5, 5, 8

Barbell Seated Overhead Press; WMR8

5, 5, 8

Chest Fly; WMR20

12, 12, 20

Lateral Raise (DB/Machine); WMR20

12, 12, 20

2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Biceps Stretch 0:30 Seconds: T-Spine Mobilization 0:30 Seconds: Supported Side Stretch/Side 8-10 Cable/Resistance Band Face Pull; Light-Moderate Loads/Resistance

Lat Pull Down (Cable/Machine); WMR8

5, 5, 8

Chest Supported T-Bar Row; WMR8

5, 5, 8

Single Arm Row (DB/Machine/Cable); WMR8

5, 5, 8

Straight Arm Cable Pull Down; WMR20

12, 12, 20

Pre-Fatigue: 2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: 90/90 Shin Box Stretch/Side 0:30 Seconds: Frog Stretch 0:30 Seconds: Hamstring Stretch/Side 20 Steps Spiderman Walking Lunge w/Thoracic Rotation

Hamstring Curl (Lying/Seated); WMR8

5, 5, 8

Hack Squat (Machine/Landmine); WMR20)

12, 12, 20

Barbell Back Rack Front Foot Elevated Reverse Lunge; WMR8

5, 5, 8

45 Degree Hip Extension (Weighted); WMR8

5, 5, 8

Prone Breathing; 5 Reps • Inhale 10 seconds through nose • Hold breathe for 5 seconds • Exhale 10-15 seconds through mouth + Cat Cow; 8 Reps + Quadruped Rock Backs; 10 Reps

90/90 PAILS & RAILS; 20 Second Stretch + 10 Second Intensification (push into ground)/Side + Seated Straight Leg Lifts; 10 Reps/Side + Sumo Squat w/Alternating Knee Drops; 5-8 Reps/Side + Rest As Needed & Repeat

Deep Squat Hold w/Alternating Thoracic Rotation; 5-8 Reps/Side + Standing Calf Stretch (toes up on wall); 0:30 Seconds/Side + Standing Heel Lifts; 20 Reps + Rest As Needed & Repeat

Can Opener Stretch; 0:30 Seconds: + Prone Y-Raises; 8-10 Reps + Prone T-Raises; 8-10 Reps + PVC Pass Through; 8-10 Reps + Rest As Needed & Repeat

2 Sets; For Quality; Rest As Needed Between Sets 5-8 Band Resisted Thread the Needle/Side 8-10 Side Lying Open Book/Side 0:30 Seconds: Supported Side Stretch/Side 8-10 PVC Pass Through

Weighted Dip

Weighted Chin Up

Single Arm Lat Pull Down (Cable/Machine); WMR8

5, 5, 8

DB Incline Bench Press; WMR8

5, 5, 8

Straight Bar Biceps Curl; WMR8

3 x 8

Cable Overhead Triceps Extension; WMR8

3 x 8

Pre-Fatigue: 2 Sets; For Quality; Rest As Needed Between Sets Deep Squat Hold w/5-8 Alternating Thoracic Rotation/Side 8-10 Quadruped Hip Rotation/Side Sumo Squat w/5-8 Alternating Knee Drops/Side 20 Steps Duck Walk (10 Steps Forward/10 Steps Backward)

Back Squat; WMR8

5, 5, 8

Contralateral DB Rear Foot Elevated Split Squat; WMR8

5, 5, 8

Single Leg Hip Thrust (Machine/Barbell); WMR20

12, 12, 20

Calf Raises (Machine/Barbell); WMR20

3 x 20

90/90 Breathing (Feet on Wall); 5 Reps • Inhale 5 seconds through nose • Hold breathe for 5 seconds • Exhale 5-8 seconds through mouth + Cat Cow; 8 Reps + Quadruped Rock Backs; 10 Reps

Half Kneeling Ankle Dorsiflexion; 10 Reps/Side (slow pulse reps) + Elevated Pigeon Pose; 0:30 Seconds/Side + 90/90 Hip Rotations; 5-8 Reps/Side + Cossack Squat Hold; 0:30 Seconds/Side + Rest As Needed & Repeat

Hamstring Stretch; 0:30 Seconds/Side + Frog Stretch; 0:30 Seconds + Rest As Needed & Repeat

Lying Floor Slides; 5-8 Reps + Side Lying Open Book; 5-8 Reps/Side + Supported Side Stretch; 0:30 Seconds/Side + "Door Jam" Chest/Shoulder Stretch; 0:30 Seconds/Side + Rest As Needed & Repeat