Dynamic Warmup

Heel Elevated Squat

3 x 16

Romanian Deadlift w/ Double Pause

3 x 13

Seated DB Leg Extension Triple Contraction

3 x 13

Seated Banded Leg Curl 3-3-3 Sets

3 x 10

Quad Dominant Bulgarian Split Squat 4 Count Hold/4 Count Concentric

3 x 12

DB Donkey Kick with ISO Hold

3 x 16

Dynamic Warmup

Seated DB Shoulder Press w/ ISO Hold

3 x 13

DB Tricep Extension 1.25

3 x 13

Chest Supported Side & Front Lat Raise 1.25

3 x 12

Garhammer Crunch with Decline

3 x 13

Bent Over Rear Delt Flys with ISO Hold

3 x 12

Banded Kneeling Crunch Triple Contraction

3 x 16

Dynamic Warmup

BB Hip Thrust 1.25

3 x 12

Reverse Lunge from Deficit with 4 Count Hold

3 x 12

Single Leg Hip Bridge

3 x 12

Straddle Squat 1.25

3 x 12

Banded Leg Lift Triple Contraction

3 x 30

Dynamic Warmup

Single Arm Banded Lat Pull Down with Twist

3 x 18

Incline DB Bench Press with ISO Hold

3 x 13

Incline Bench Prone Back Rows with ISO Hold

3 x 12

Seated DB Bicep Curl 4-4-4

3 x 8

Wide Grip Banded Upper Back Rows Triple Contraction

3 x 13

Push Ups with Deficit

3 x 20