A1
Medicine Ball Slam
3 x 5
A2
Constant Jump Squat
3 x 20
B1
Barbell Box Squat
3 x 8
B2
Inverted Row
3 x 8
C1
DB Bench Press
3 x 10
C2
Shoulder Elevated Bridge March
3 x 5
D
Single-arm Half Kneeling Arnold Press
3 x 8
E
DB Biceps Curls
3 x 20
F
Zone 5 conditioning
10 x 0:10
A1
Medicine Ball Rotational Scoop Pass
3 x 5
A2
Constant Horizontal Jump
3 x 3
B1
Lat Pull Downs
3 x 15
B2
1 & 1/4 Goblet Squat
3 x 10
B3
Push Up
3 x MAX
C1
Physioball Leg Curl
3 x 10
C2
Cable Face Pull
3 x 15
D1
Rope Tricep Pushdown
3 x 5
D2
DB Hammer Curls
3 x 15
A1
Medicine Ball Throw
3 x 5
A2
Constant Jump Squat
3 x 20
B1
Romanian Deadlift
3 x 10
B2
Incline DB Renegade Row
3 x 10
C1
DB Arnold Press
3 x 10
C2
KB Rack Reverse Lunges
3 x 10
D
Deficit Push Up
3 x 10
E
DB Biceps Curls
3 x 20
F
Zone 5 conditioning
10 x 0:10
Hybrid Human Member
Verified Athlete"Hey bro, thanks to your program I now can feel my legs alive 😂😂 The app is easy to use, instruction videos are also very helpful to guide me👍. I love how I can track the progress and be able to see my strengths and weaknesses that need to be targeted on"
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