Program:
| Order | Exercise | Sets | Reps | Weight | Change Wght |
|---|---|---|---|---|---|
| 1a | Box/Bench Squat (parallel) | 3 | 10 | 5 | |
| 1a | Goblet Squat (KB or DB) | 3 | 10 | 8 | |
| 1a | Seated Cable Row (v-grip neutral, narrow) | 3 | 10 | 10 | |
| 1b | DB Benchpress (flat) | 3 | 8 – 12 | 15 | |
| 1b | Swiss ball shoulder raised glute bridge | 3 | 8-Dec | BW | |
| 1b | Sprints (outdoors) | 4 | 15 sec | BW | |
| 1b | Lat Pulldown (v-bar) | 3 | 8-Dec | 20 | |
| 1b | Swiss ball shoulder raised glute bridge | 3 | 8-Dec | BW | |
| 1b | Glute Bridge (double leg) | 3 | 8 – 12 | 20 | |
| 1b | Lat Pulldown (v-bar) | 3 | 8-Dec | 20 | |
| 1b | Lat Pulldown (v-bar) | 3 | 8 – 12 | 20 | |
| 1b | Glute Bridge (double leg) | 3 | 12 – 15 | BW | |
| 1b | Lat Pulldown (v-bar) | 3 | 8-Dec | 10 | |
| 1b | Seated Cable Row | 3 | 8-Dec | 15 | |
| 1b | Lat Pulldown (flat-bar) | 3 | 8-Dec | 20 | |
| 1b | Bicep Curl (bar) | 3 | 8-Dec | 10 | |
| 1b | Lat Pulldown (flat-bar) | 3 | 8 | 25 | |
| 1b | Seated Cable Row | 3 | 8 | 4 | |
| 1b | Outside calf release | 1 | 30 sec | BW | |
| 1b | Lat Pulldown (flat-bar) | 3 | 8 | 30 | |
| 1b | Double KB Front Squat | 3 | 8 | 6 | |
| 1b | Double leg bridge | 3 | 10 | 5 | |
| 1b | Double leg bridge | 3 | 8 | 7 | |
| 1b | Goblet Squat (KB or DB) | 3 | 8 | BW | |
| 1b | Box/Bench Squat (high) | 3 | 8 | BW | |
| 1b | Lat Pulldown (v-bar) | 3 | 8 | 20 | |
| 1b | Goblet Squat (KB or DB) | 3 | 8 | 6 | |
| 1b | Goblet Squat (KB or DB) | 3 | 8 | 7 | |
| 1b | Lat Pulldown (v-bar) | 3 | 8 | 30 | |
| 1b | Goblet Squat (KB or DB) | 3 | 8 | 7 |