WARM-UP - FULL BODY #1

1. Lax or Golf Ball Smash - bottom of feet: 1 min. per side 2. Band-Assisted Squats, 10 reps 3. Banded Pec/Lat Stretch, 30 sec. per side 4. High Plank to Downward Dog, 10 reps 5. Short Lever Hip ISO-Hold, 20 sec. per side

Barbell Squat Variation

7, 7, MAX @ 60, 70, 80 %

Barbell Bench Press (with Explanation)

7, 7, MAX @ 60, 70, 80 %

Dead Stop One Arm DB Rows

15, 12, 10

WARM-UP - UPPER BODY #1

1. Dead Hang w/ Pec Stretch Bias: 30sec per side 2. Prayer Stretch (Thoracic Extension): 30sec 3. Y-Handcuffs: 10 reps 4. Floor Int/Ext Rotation w/ DB’s: 10 reps 5. Double-Banded Shoulder Extensions: 2 sets x 20 reps

Standing J-Pulldowns

3 x 10

Underhand Band External Rotation

3 x 12

Chest Supported DB Rows with Pause

3 x 8

Chest Supported ISO-Alternating DB Rows

2 x MAX

Single-Arm Lat Pull Downs

3 x 10

Face Pulls

3 x 15

Reverse Zottman Curls

3 x 10

Cardio

WARM-UP - LOWER BODY #1

1. SMR Glutes, Hamstrings, IT Band, Adductors, 2-3 min. 2. 90/90 Hip Switches, 5 reps/way 3. Tactical Frog w/ OH Reach, 5-10 reps (with deep breaths) 4. Goblet Squats w/ Prying, 5 reps with 5 sec. Prying 5. Bent-Knee Copenhagen Hip Lift, 20 sec. each side

Tib Raises

3 x 20

Banded Moon Walkers

3 x 15

Single-Leg ISO-Hold Hip Thrust

3 x 20

DB Romanian Deadlifts (RDL's)

3 x 10

Band-Assisted Reverse Nordics

3 x 8

Deficit Reverse Lunges (Holding Dumbbells)

3 x 6

Standing Single-Leg Calf Raises

3 x 8

Foam Roller Body Saw

3 x 12

WARM-UP - UPPER BODY #1

1. Dead Hang w/ Pec Stretch Bias: 30sec per side 2. Prayer Stretch (Thoracic Extension): 30sec 3. Y-Handcuffs: 10 reps 4. Floor Int/Ext Rotation w/ DB’s: 10 reps 5. Double-Banded Shoulder Extensions: 2 sets x 20 reps

Handcuffed Theraband Bench Press

2 x 10

Flat Bench DB Tricep Kickbacks

2 x 15

Barbell See Saw Push-Ups

3 x 15

Single-Arm Dumbbell Floor Press

10, 8, 8

Power DB Floor Flyes

3 x 10

Band Pull Aparts

3 x 20

Medial Delt MASSacre Double Dropset

15, 10, 8, 15, 10, 8

Cardio

Cardio