Program:
| Order | Exercise | Sets | Reps | Weight | Change Wght |
|---|---|---|---|---|---|
| 1 | Cross-trainer | 4 | 45 sec | 60.0 | |
| 1 | Hex Bar Squat | 3 | 6 | 45.0 | |
| 1 | Hex Bar Squat | 4 | 6 | 70.0 | |
| 1 | Hex Bar Squat | 4 | 6 | 75.0 | |
| 1 | Back Squat (high) | 4 | 5 | 45.0 | |
| 1 | Hex Bar Squat | 3 | 6 -9 | 35 | |
| 1 | Hex Bar Squat | 3 | 6 -9 | 35.0 | |
| 1 | Back Squat (high) | 3 | 6 | 15.0 | |
| 1 | Back Squat (high) | 4 | 6 | 30.0 | |
| 1 | Goblet Squat (KB or DB) | 5 | 6 | 8.0 | |
| 1 | Safety Bar Squat | 3 | 6 | 25.0 | |
| 1 | Back Squat (low) | 5 | 5 | 50.0 | |
| 1 | Back Squat (low) | 3 | 6 | 30.0 | |
| 1 | Barbell double leg bridge | 3 | 8 – 12 | 10.0 | |
| 1 | Rower | 1 | 120 sec | 7.0 | |
| 1 | Front Squat | 4 | 6 | 40 | |
| 1 | Rower | 1 | 120 sec | 7.0 | |
| 1 | Back Squat (high) | 4 | 3-6 | 45.0 | |
| 1 | Back Squat (high) | 5 | 3-6 | 40.0 | |
| 1 | Back Squat (high) | 4 | 5 | 50.0 | |
| 1 | Leg Press (pin loaded) | 3 | 12 | 30.0 | |
| 1 | Drag + Farmers Walk | 5 | 15 sec | 15.0 | |
| 1 | Back Squat (high) | 3 | 8 | 25.0 | |
| 1 | Romanian Deadlift | 3 | 8 | 40 | |
| 1 | BW Static Lunge | 1 | 12-15 | 2.0 | |
| 1 | Back Squat (high) | 4 | 5 | 72.5 | |
| 1 | Calf static roller release | 1 | 30 sec | BW | |
| 1 | Lower body post-workout stretch | 1 | 30 sec | BW | |
| 1 | Lower body post-workout stretch | 1 | 30 sec | BW | |
| 1 | Swiss ball wall squats | 3 | 8 – 12 | BW |