Warm up complex

1 x 2:00

Banded TKE

2 x 10

Side Lying Abduction

2 x 12

DB CMJ

2 x 3

Lateral Pogo Hop

2 x 10

Altitude Drop

2 x 3

Equipment: One kettlebell for both movements or use a heavier kettlebell for the sumo deadlift. How it works: Minute 1: Goblet squat x 8-10 reps (Heels elevated if you have tight ankles) Minute 2: Sumo KB deadlift x 8-10 reps Continue alternating every minute Total: 6 minutes (3 rounds per movement) Aim to finish your reps in about 30-40 seconds each minute, then use the remaining time to recover Note: You'll notice the reps say 8-10. This is on purpose, if you start to get really tired then do 8 reps. If you feel good, get 10. It's a way to get quality work while pacing yourself.

Back Extension-Pause

3 x 10 @ 2

Hanging Knee Raise

3 x 10

We’re finishing with a push down and drag back sled set to empty the tank and burn out your legs. Stay low, drive through the floor, and stay steady. No need to sprint, make it heavy. How it works: 1. Push the sled down (20-30 yards or about 20-30 seconds) 2. Drag it back (same distance) Rest 30 seconds Repeat for 2 rounds No sled? No problem. Do front rack reverse lunges holding a DB's or sandbag. 1. 10 reverse lunges per leg 2. Wall sit for 30 seconds Rest 30 seconds Repeat for 3 rounds

Walking

Walk for 10-15 min on the treadmill if time allows. Focus on keeping your posture upright and not slouched.

Banded Dead bug

1 x 10

Warm up complex

1 x 3:00

3 Position Plank Hold

1 x 10

Band Face Pull to External Rotation to Press

1 x 10

Foam Roll

1 x 3:00

(Banded) NG Chin Up

6, 4, 2

Weighted Ab Crunch

2 x 10

Side Plank Reach Through

1 x 8

Equipment: - Dumbbells for shoulder press and incline press - Plate, band, or light dumbbells for raises How it works: - 6 reps DB shoulder press (heavier than last phase, strict form, steady drive) - 12 reps low incline DB press (smooth, full range, shoulders stay active) - 12 reps plate or DB front raise + 12 reps band or DB lateral raise (controlled, no swinging) Rest only long enough to switch equipment. Focus on controlled tension and clean reps as fatigue builds. Rest 60-90 seconds in between sets 2 rounds GO LIGHT AND FAST THIS WEEK ON EVERYTHING

Focus on smooth, controlled reps without momentum. Equipment: Dumbbells for both Zottman curls and tricep kickbacks How it works: - Zottman curl x 10-12 reps (curl up with palms up, lower with palms down under control) - Tricep kickback x 10-12 reps (pause at the top of each rep, full extension) Notes: Complete 2 rounds Rest 30 to 45 seconds between rounds. On your last round, add a 20 second iso hold at the peak position of each exercise to finish strong. LIGHT AND FAST THIS WEEK

Walk

1 x 15:00

Zone 2 Light day

This session is optional and depends on how you feel. If you’re feeling sore or notice your heart rate rising faster than usual even at an easy pace, that’s a good sign you should rest today. The goal is a light 30-minute bike ride or jog while keeping your heart rate in Zone 2, between 140 and 153 bpm. Stay within that range.

Hamstring Floss

2 x 9 @ _ , 3

Groin Rocker

2 x 5

DB Pullover Eccentric + Oscillation

2 x 5 @ 10

Half kneeling T-Spine Rotation- Wall

2 x 5

90-90 Switch

2 x 5 @ 5

Warm up complex

1 x 2:00

Foam Roll

1 x 2:00

Single Leg Lateral Hop- Quick response

2 x 20

CMJ to Broad Jump

2 x 3

Single Leg Squat to bench

3 x 4

SL RDL

2 x 5

Physio Ball Squeeze

1 x 6

BB Single Leg Hip Thrust

2 x 6

Half Kneeling Pallof Press

2 x 8

How it works: - 3 min: 10 KB swings + 6 walking goblet lunges per leg. Loop steady for as many clean rounds as possible. - 1 min: Suitcase carry, 30 sec each side (stay tall, no lean). Equipment: Kettlebell for swings, goblet lunges, and suitcase carry Tips: Stay steady with your effort throughout

Walk

1 x 10:00

Half Kneeling Band Row

1 x 10

Shoulder CAR

1 x 5 @ 5

Band Pull Apart ISO Hold

1 x 1 @ 10

3 Position Plank Hold

1 x 30

DB Bench

3 x 5

Seated Row

3 x 10

Take rest when needed! Equipment: Rack or bar for inverted row Moderate band or cable for face pull How it works: Set a timer for 4 minutes Perform: - Push-up x 8 (advance by elevating feet or adding load) - Inverted row x 10 (adjust angle for difficulty) - Band or cable face pull x 15 (fast reps with a good squeeze in upper back) Loop these exercises, completing as many quality rounds as you can in the time

Equipment: Cable machine with rope attachment, straight bar, or ez bar as an attachment How it works: - Cable bicep curl x 10 (focus on full range and slow lowering) - Cable tricep pushdown x 10 (pause at lockout, control the return) - Cable dead bug x 8-10 (e) (light weight, arms locked out, steady core engagement) Complete 2 rounds. Rest 30-45 seconds between rounds.

Walk

1 x 15:00