WarmUp (Massage ball/roller)

1 x 5:00

Mobility Basic LB WarmUp

1 x 4:00

Mobility Basic WarmUp (UB)

1 x 3:00

CR - Plank (active/passive) ANTIflexion/extension.

4 x 25

Wall sit (90)

3 x 30

Adductor FB squeeze (2-3” Hold position LOTG)

3 x 9

Split squat DB

6 x 8

TRX ISO Yielding

3 x 20

TRX row

3 x 10

SL sit squat DB

6 x 8

DB row / supported bench / 1:1:2:1

6 x 8

Triceps extension incline Bench

3 x 10

CR hyperextension (1)

3 x 30

BIKE

1 x 15:00

WarmUp (Massage ball/roller)

1 x 5:00

Mobility Basic LB WarmUp

1 x 4:00

Mobility Basic WarmUp (UB)

1 x 4:00

Stability SL DB

4 x 20

CR slow basic movement

4 x 35

FB hamstring - bridge

6 x 8

Push up ISO yielding

2 x 15

Incline DB bench

3 x 8

Slide hamstring (1)

3 x 8

Shoulder Y incline Bench

3 x 10

Biceps reverse grip split position

3 x 8

AirBIke

6 x 30

WarmUp (Massage ball/roller)

1 x 4:00

Mobility Basic LB WarmUp

1 x 4:00

Mobility Basic WarmUp (UB)

1 x 4:00

Stability (head) SL DB

4 x 25

CR rotational Medball

4 x 30

Copenhagen knee (ADD/ABD)

4 x 25

Back lunge GL(DB)

6 x 8

Bench press (barbell)

3 x 8

Cable pull down.

3 x 8

Calf single leg.

6 x 10

AirBIke

6 x 15