RAMP warm up. Bike or rower - 2 mins Banded glute bridge x10 Banded lateral walks x5 each way World's greatest stretch x3 each side Ankle rocks (knee to wall) x5 each side Countermovement jump x3 Snap down to stick x3

Barbell Box Squat

3 x 6

Kneeling jump to box jump

3 x 3

Barbell RDL

3 x 6

Dumbbell walking lunges

3 x 12

Barbell standing calf raise

3 x 8

Standing ab wheel rollout

3 x 6

RAMP warm up Rower 2mins Banded pull apart x10 Push ups x10 T-spine openers (side lying) x5 each side Banded face pulls x10 Med ball chest pass x5 Explosive ploy push up (hands leave floor)x3

Bench Press

3 x 6

Lying med ball chest pass

3 x 3

Weighted Chin Ups

3 x 6

DB Alternating Arnold Z Press

3 x 12

Incline DB Curls

3 x 8

Weighted Dips

3 x 8

Swiss Ball Core Circuit

3 x 30

RAMP warm up Bike 2mins Pogos x20 Light skip x30secs Single leg RDL x5 each side Banded hip flexion march x10 Walking lunges with rotation x5 each side Adductor rockbacks x5 each side Banded Broad jumps x3 Lateral bounds x3 each side

Trap Bar Deadlift

3 x 5

Skater Jumps

3 x 6

Bulgarian Split Squat

3 x 6

Swiss Ball Hamstring Curl

3 x 8

Barbell Hip Thrust

3 x 6

Swiss ball back extension

3 x 8

Copenhagen Plank

3 x 30

RAMP warm up Skip 2mins Banded face pulls x10 Dead hang from bar x30secs Deadbug x10 Arm swings x10 Med ball slam x3 Plyo band row x3

Barbell Push Press

3 x 6

Plyometric Push-ups

3 x 3

Feet Elevated Inverted Row

3 x 8

Incline DB Bench Press

3 x 8

DB Lateral Raise

3 x 8

DB Fly

3 x 8

Alternating DB Bicep Curls

3 x 20

Z Bar Skullcrushers

3 x 10

Farmers carry

3 x 30