Program:
| Order | Exercise | Sets | Reps | Weight | Change Wght |
|---|---|---|---|---|---|
| 1a | Hex Bar Squat | 3 | 8-Dec | 45 | |
| 1a | Goblet Box/Bench Squat | 3 | 8-Dec | 8 | |
| 1a | Box/Bench Squat (parallel) | 3 | 8 – 12 | 7 | |
| 1a | Quadruped Rock Back | 3 | 12 – 15 | BW | |
| 1a | Box/Bench Squat (parallel) | 3 | 8-Dec | BW | |
| 1a | Counterbalance Squat | 3 | 8-Dec | BW | |
| 1a | Goblet Box/Bench Squat | 3 | 8-Dec | 5 | |
| 1a | Goblet Box/Bench Squat | 4 | 8 – 12 | 5 | |
| 1a | Leg Extension Machine | 3 | 8-Dec | 10 | |
| 1a | Box/Bench Squat (parallel) | 3 | 8 | 6 | |
| 1a | Goblet Box/Bench Squat | 3 | 8 | 8 | |
| 1a | Calf static roller release | 1 | 30 sec | BW | |
| 1a | Back Squat (high) | 4 | 5 | 30 | |
| 1a | Goblet Squat (KB or DB) | 3 | 8 | 10 | |
| 1a | Seated Cable Row | 3 | 8 | 10 | |
| 1a | Seated Cable Row | 3 | 8 | 10 | |
| 1a | Seated Cable Row | 3 | 8 | 10 | |
| 1a | Seated Cable Row | 3 | 8 | 10 | |
| 1a | Goblet Squat (KB or DB) | 3 | 8 | 5 | |
| 1a | Lat Pulldown (machine) | 3 | 8 | 15 | |
| 1a | Lat Pulldown (v-bar) | 3 | 8 | 20 | |
| 1a | Goblet Squat (KB or DB) | 3 | 8 | 8 | |
| 1a | Lat Pulldown (v-bar) | 3 | 8 | 20 | |
| 1a | Goblet Squat (KB or DB) | 3 | 8 | 8 | |
| 1a | Box/Bench Squat (parallel) | 3 | 8 | 8 | |
| 1a | Box/Bench Squat (parallel) | 3 | 8 | BW | |
| 1a | Lat Pulldown (v-bar) | 3 | 10 | 40 | |
| 1a | Goblet Squat (KB or DB) | 3 | 8 | 8 | |
| 1a | Front Squat | 3 | 8 | BW | |
| 1a | Lat Pulldown (v-bar) | 3 | 8 | 20 |