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Order	Exercise	Sets	Reps/ Time	Weight
1	Back Squat (high)	5	3-Jun
1	Back Squat (high)	4	3-Jun
1	Swiss ball wall squats	3	8 – 12
1	Safety Bar Squat	3	6
1	Hex Bar Squat	3	6-Sep
1	Lower body post-workout stretch	1	30 sec
1	Front Squat	4	6
1	Romanian Deadlift	3	8
1	Back Squat (high)	4	5
1	Calf static roller release	1	30 sec
1	Hex Bar Squat	3	6
1	Back Squat (high)	4	5
1	Back Squat (low)	5	5
1	Goblet Squat (KB or DB)	5	6
1	Back Squat (high)	4	5
1	Back Squat (high)	4	6
1	Leg Press (pin loaded)	3	12
1	Back Squat (low)	3	6
1	Back Squat (high)	3	6
1	Back Squat (high)	3	8
1	Rower	1	120 sec
1	Rower	1	120 sec
1	Back Squat (low)	3	6
10	Child's pose active shldr (roller)	1	30 sec
11	Child's pose lat stretch	1	30 sec
1a	Front Squat	5	3-Jun
1a	Swiss ball wall squats	3	8-Dec
1a	Thrusters (squat press)	4	30 sec
1a	Goblet Box/Bench Squat	3	8-Dec
1a	Swiss ball wall squats	3	8-Dec
1a	Hex Bar Squat	3	8-Dec
1a	Goblet Box/Bench Squat	3	8-Dec
1a	Box/Bench Squat (parallel)	3	8 – 12
1a	Quadruped Rock Back	3	12 – 15
1a	Box/Bench Squat (parallel)	3	8-Dec
1a	Counterbalance Squat	3	8-Dec
1a	Goblet Box/Bench Squat	3	8-Dec
1a	Goblet Box/Bench Squat	4	8 – 12
1a	Leg Extension Machine	3	8-Dec
1a	Box/Bench Squat (parallel)	3	8
1a	Goblet Box/Bench Squat	3	8	10
1a	Calf static roller release	1	30 sec
1a	Back Squat (high)	4	5
1a	Goblet Squat (KB or DB)	3	8
1a	Seated Cable Row	3	8
1a	Seated Cable Row	3	8
1a	Seated Cable Row	3	8
1a	Seated Cable Row	3	8
1a	Goblet Squat (KB or DB)	3	8
1a	Lat Pulldown (machine)	3	8
1a	Lat Pulldown (v-bar)	3	8
1a	Goblet Squat (KB or DB)	3	8
1a	Lat Pulldown (v-bar)	3	8
1a	Goblet Squat (KB or DB)	3	8
1a	Box/Bench Squat (parallel)	3	8
1a	Box/Bench Squat (parallel)	3	8
1a	Lat Pulldown (v-bar)	3	10
1a	Goblet Squat (KB or DB)	3	8
1a	Front Squat	3	8
1a	Lat Pulldown (v-bar)	3	8
1a	Box/Bench Squat (parallel)	3	10
1a	Goblet Squat (KB or DB)	3	10
1a	Seated Cable Row (v-grip neutral, narrow)	3	10
1b	DB Benchpress (flat)	3	8 – 12
1b	Swiss ball shoulder raised glute bridge	3	8-Dec
1b	Sprints (outdoors)	4	15 sec
1b	Lat Pulldown (v-bar)	3	8-Dec
1b	Swiss ball shoulder raised glute bridge	3	8-Dec
1b	Glute Bridge (double leg)	3	8 – 12
1b	Lat Pulldown (v-bar)	3	8-Dec
1b	Lat Pulldown (v-bar)	3	8 – 12
1b	Glute Bridge (double leg)	3	12 – 15
1b	Lat Pulldown (v-bar)	3	8-Dec
1b	Seated Cable Row	3	8-Dec
1b	Lat Pulldown (flat-bar)	3	8-Dec
1b	Bicep Curl (bar)	3	8-Dec
1b	Lat Pulldown (flat-bar)	3	8
1b	Seated Cable Row	3	8
1b	Outside calf release	1	30 sec
1b	Lat Pulldown (flat-bar)	3	8
1b	Double KB Front Squat	3	8
1b	Double leg bridge	3	10
1b	Double leg bridge	3	8
1b	Goblet Squat (KB or DB)	3	8
1b	Box/Bench Squat (high)	3	8
1b	Lat Pulldown (v-bar)	3	8
1b	Goblet Squat (KB or DB)	3	8
1b	Goblet Squat (KB or DB)	3	8
1b	Lat Pulldown (v-bar)	3	8
1b	Goblet Squat (KB or DB)	3	8
1b	Lat Pulldown (v-bar)	3	8
1b	Lat Pulldown (v-bar)	3	10
1b	Goblet Squat (KB or DB)	3	10
1b	Lat Pulldown (v-bar)	3	8
1b	Lat Pulldown (v-bar)	3	8
1b	Lat Pulldown (v-bar)	3	8
1b	Box/Bench Squat (parallel)	3	8
1b	Lat Pulldown (v-bar)	3	8
1b	Lat Pulldown (machine)	3	10
1b	Goblet Squat (KB or DB)	3	8
1c	Raised Pushup	4	6-Sep
1c	Swiss ball I - Y - T - W	3	8-Dec
1c	Swiss ball I - Y - T - W	3	8-Dec
1c	Hamstring release (roller)	1	30 sec
1d	Swiss ball feet raised glute bridge	3	8-Dec
1d	Swiss ball feet raised glute bridge	3	8-Dec
1d	Quad/ITB release (roller)	1	30 sec
1e	Prone quad release (roller)	1	30 sec
2	Romanian Deadlift	3	6-Sep
2	Barbell Deadlift	4	3-Jun
2	Swiss ball feet raised glute bridge	3	8 – 12
2	Barbell Rack Pull (medium)	3	6
2	Barbell Rack Pull (medium)	3	6-Sep
2	Hamstring Curl Machine (standing, plate loaded)	3	8-Dec
2	Barbell Deadlift	4	6
2	Outside calf release	1	30 sec
2	Barbell Deadlift	2	5
2	Sumo Deadlift	2	5
2	Sumo Deadlift	3	4
2	Romanian Deadlift	3	6
2	Active Stretching Series	1	1
2a	Romanian Deadlift	5	3-Jun
2a	Hip Hinge	3	8-Dec
2a	Swiss ball pushup	3	8-Dec
2a	Swiss ball pushup	3	8-Dec
2a	Seated Cable Row	3	8-Dec
2a	Machine chest press	3	8 – 12
2a	Machine chest press	3	8 – 12
2a	High Landmine Squat	3	6 – 9
2a	Machine chest press	3	8-Dec
2a	Machine chest press	3	8-Dec
2a	Machine chest press	3	8-Dec
2a	Walking Lunge	3	8
2a	Barbell Overhead Press	4	5
2a	Machine chest press	3	8
2a	DB Benchpress (flat)	3	8
2a		1	30 sec
2a	Glute release (roller)	1	30 sec
2a	Barbell Overhead Press	3	5
2a	Barbell Benchpress	3	8
2a	Barbell Benchpress	3	6
2a	Seated cable chest press	3	8
2a	Machine chest press	3	8
2a	Machine chest press	3	8
2a	Seated Cable Row	3	8
2a	Lat Pulldown (flat-bar)	3	8
2a	Romanian Deadlift	3	5
2a	Barbell Benchpress	3	5
2a	DB Benchpress (incline 30°)	3	8
2a	DB Benchpress (incline 30°)	3	8
2a	DB Benchpress (flat)	3	8
2a	Reverse Lunge	3	6
2a	Reverse Lunge	3	6
2a	Reverse Lunge (supported)	3	10
2a	DB Benchpress (incline 30°)	3	10
2a	DB Benchpress (incline 30°)	3	8
2a	DB Benchpress (incline 30°)	3	8
2a	DB Benchpress (incline 30°)	3	8
2a	Romanian Deadlift	3	6
2a	DB Benchpress (incline 30°)	3	8
2a	Romanian Deadlift	3	6
2a	DB Benchpress (incline 30°)	3	8
2a	Lat Pulldown (v-bar)	3	8
2a	Romanian Deadlift	3	6
2a	Machine chest press	3	10
2a	Machine chest press	3	10
2b	Single-Arm Cable Row	3	8 – 12
2b	Swiss ball pike pass	3	8-Dec
2b	Swiss ball crunch	3	8-Dec
2b	Machine chest press	3	8-Dec
2b	Split Squat	3	8-Dec
2b	Hip Hinge	3	8 – 12
2b	Hip Hinge	3	8 – 12
2b	Hip Hinge	3	6 – 9
2b	Reverse Lunge (supported)	3	8-Dec
2b	Reverse Lunge (supported)	3	8-Dec
2b	Reverse Lunge	3	8-Dec
2b	Reverse Lunge	4	10
2b	Lat Pulldown (flat-bar)	3	8
2b	Lateral Lunge	3	10
2b	Split Squat	3	5
2b	Prone adductor release (roller)	1	30 sec
2b	Walking Lunge	3	5
2b	Hip Hinge	3	8
2b	Hip Hinge	3	8
2b	Reverse Lunge	3	6
2b	Goblet Squat (KB or DB)	3	8
2b	Walking Lunge	3	8
2b	Double leg bridge	3	8
2b	Kneeling Landmine Press	3	8
2b	Reverse Lunge (supported)	3	6
2b	Reverse Lunge	3	6
2b	Hip Hinge	3	8
2b	Hip Hinge	3	8
2b	DB Benchpress (incline 30°)	3	8
2b	DB Benchpress (incline 30°)	3	8
2b	DB Benchpress (incline 30°)	3	10
2b	Hip Hinge	3	8
2b	Reverse Lunge (supported)	3	8
2b	Hip Hinge	3	8
2b	Reverse Lunge (supported)	3	10
2b	Standing DB Overhead Press	3	8
2b	Hip Hinge	8	8
2b	Standing DB Overhead Press	3	8
2b	Hip Hinge	3	8
2b	Box/Bench Squat (parallel)	3	8
2b	Standing DB Overhead Press	3	8
2b	Hip Hinge	3	8
2b	Hip Hinge	3	8
2c	Swiss ball crunch	3	8-Dec
2c	Swiss ball hamstring curl	3	8-Dec
2c	Toe Raises (double)	3	8
2d	Swiss ball hamstring curl	3	8-Dec
2f	Forward Lunge	3	12
3	Swiss ball shoulder raised glute bridge	3	8 – 12
3	Hamstring release (roller)	1	30 sec
3a	Machine chest press	3	12 – 15
3a	Lat Pulldown (v-bar)	3	8 – 12
3a	Kneeling Landmine Press	3	8 – 12
3a	Seated Cable Row	3	8-Dec
3a	Machine chest press	3	8-Dec
3a	Seated Cable Row	3	8-Dec
3a	Seated Cable Row	3	8 – 12
3a	Seated Cable Row	3	8
3a	Seated Cable Row	3	8 – 12
3a	Seated Cable Row	3	8-Dec
3a	Lat Pulldown (flat-bar)	3	8-Dec
3a	Seated Cable Row	3	8-Dec
3a	Seated Cable Row	3	8-Dec
3a	Seated Cable Row	3	8-Dec
3a	Lat Pulldown (v-bar)	4	6
3a	V-Bar Rows (landmine)	3	8
3a	Bulgarian Split Squat	3	8
3a	Seated Cable Row	3	8
3a	Double leg bridge	3	8
3a	Thoracic stretch (roller)	1	30 sec
3a	Romanian Deadlift	3	5
3a	Seated Cable Row	3	8
3a	Lat Pulldown (v-bar)	3	8
3a	Lat Pulldown (machine)	3	8
3a	Lat Pulldown (machine)	3	8
3a	Lat Pulldown (flat-bar)	3	8
3a	Barbell Overhead Press	3	6
3a	Walking Lunge	5	12
3a	Barbell Benchpress	3	6
3a	Double leg shoulder elevated bridge	5	6
3a	DB Benchpress (incline 30°)	3	8
3a	Double leg bridge	3	6
3a	Seated Cable Row	3	8
3a	Romanian Deadlift	3	5
3a	Seated Cable Row	3	8
3a	Face Pull (cable)	3	8
3a	Seated Cable Row	3	8
3a	Seated Cable Row	3	8
3a	Seated Cable Row (v-grip neutral, narrow)	3	8
3a	Seated Cable Row (v-grip neutral, narrow)	3	10
3a	Seated Cable Row (v-grip neutral, narrow)	3	8
3a	Reverse Lunge (barbell)	3	8
3a	Reverse Lunge (bw or db)	3	10
3a	Face Pull (cable)	3	8
3a	Seated Cable Row (v-grip neutral, narrow)	3	8
3a	Seated Cable Row (v-grip neutral, narrow)	3	8
3a	Barbell double leg shoulders elevated bridge	3	6
3a	Seated Cable Row (v-grip neutral, narrow)	3	8
3a	Machine chest press	3	8
3a	Lat Pulldown (v-bar)	3	8
3a	Barbell Benchpress	3	6
3a	Face Pull (cable)	3	10
3a	Seated Cable Row (v-grip neutral, narrow)	3	10
3a	Chin Up	5	5
3b	Reverse Lunge	3	8 – 12
3b	Walking Lunge	3	8 – 12
3b	Bulgarian Split Squat	3	8 – 12
3b	Split Squat	3	8-Dec
3b	Reverse Lunge	3	8 – 12
3b	Split Squat	3	8-Dec
3b	Split Squat	3	8 – 12
3b	Split Squat	3	6
3b	Split Squat	3	6 – 9
3b	Split Squat	3	6-Sep
3b	Hip Hinge	3	8-Dec
3b	Lateral Lunge	3	8-Dec
3b	Hip Hinge	3	8-Dec
3b	Reverse Lunge (supported)	3	8-Dec
3b	Single-arm DB Benchpress	4	6
3b	Single Leg Deadlift	3	8
3b	Raised Pushup	3	8
3b	Double leg up, single leg down bridge	3	6
3b	Standing DB Overhead Press	3	8
3b	Thoracic mobilization (roller)	1	30 sec
3b	Reverse Lunge with Twist	3	5
3b	Double leg bridge	3	8
3b	Reverse Lunge (supported)	3	6
3b	Lateral Lunge	3	6
3b	Walking Lunge	3	12
3b	Hip Hinge	3	8
3b	Walking Lunge	3	12
3b	Barbell Benchpress	5	5
3b	Walking Lunge	3	12
3b	Face Pull (cable)	4	8
3b	Reverse Lunge (supported)	3	10
3b	Single Arm DB Row	3	8
3b	Double leg bridge	3	8
3b	Single Arm DB Overhead Press	3	8
3b	Reverse Lunge	3	8
3b	Double leg bridge	3	8
3b	Reverse Lunge	3	8
3b	Double leg bridge	3	8
3b	Toe Raises (double)	3	8
3b	Reverse Lunge (supported)	3	10
3b	Hip Hinge	3	8
3b	Seated Cable Row (v-grip neutral, narrow)	3	8
3b	Tricep Pushdown (cable)	3	8
3b	Lateral Lunge	3	10
3b	Barbell Overhead Press	3	6
3b	Reverse Lunge (supported)	3	8
3b	Seated Cable Row (v-grip neutral, narrow)	3	8
3b	Reverse Lunge (supported)	3	10
3b	Reverse Lunge (supported)	3	10
3b	Goblet Squat (KB or DB)	6	8
3b	Bulgarian Split Squat	3	8
3b	Reverse Lunge (supported)	3	12
3b	Reverse Lunge (bw or db)	3	12
3c	Tricep Pushdown	4	8
3c	Calf Raises (double)	3	8
3c	Reverse Lunge with Twist	3	10
3d	Bicep Curl (bar)	4	6
4	Swiss ball hamstring curl	3	8 – 12
4	Quad/ITB release (roller)	1	30 sec
4a	Machine chest press	3	8 – 12
4a	Seated Cable Row	3	8 – 12
4a	Half-Kneeling Single-Arm Cable Pulldown	3	8 – 12
4a	Face Pull (cable)	3	8 – 12
4a	Lat Pulldown (v-bar)	3	8-Dec
4a	Face Pull (cable)	3	8-Dec
4a	Face Pull (cable)	3	8 – 12
4a	Machine chest press	3	8
4a	Lat Pulldown (flat-bar)	3	8 – 12
4a	Machine chest press	3	8-Dec
4a	Face Pull (cable)	3	8-Dec
4a	Leg Press (pin loaded)	3	8-Dec
4a	Face Pull (cable)	3	8-Dec
4a	Machine chest press	3	8-Dec
4a	Seated Cable Row	4	6
4a	Dumb bell lateral (side) raises	3	15
4a	Single leg feet elevated bridge	3	8
4a	Leg Passing	3	6
4a	Bird Dog	3	8
4a	Child's pose active shldr (roller)	1	30 sec
4a	Lat Pulldown (v-bar)	3	8
4a	Back Extension	3	5
4a	Face Pull (cable)	3	8
4a	Face Pull (cable)	3	8
4a	Face Pull (cable)	3	8
4a	Face Pull (cable)	3	8
4a	Seated Cable Row (v-grip neutral, narrow)	4	8
4a	Lateral Lunge	3	12
4a	Lat Pulldown (flat-bar)	3	8
4a	DB Benchpress (incline 60°)	3	8
4a	Barbell Benchpress	3	6
4a	Face Pull (cable)	3	8
4a	Double leg bridge	3	8
4a	Foot Taps	3	8
4a	Hip Hinge	3	6
4a	Foot Taps	3	12
4a	Hip Hinge	3	6
4a	Woodchop (horizontal - 45/45)	3	8
4a	Face Pull (cable)	3	10
4a	Face Pull (cable)	3	8
4a	Face Pull (cable)	3	3
4a	Seated Cable Row (v-grip neutral, narrow)	3	8
4a	Tricep Pushdown (cable)	3	8
4a	Half-Kneeling Single-Arm Cable Pulldown	3	8
4a	Banded Benchpress	3	8
4a	Seated Cable Row (v-grip neutral, narrow)	3	8
4a	Machine chest press	3	8
4a	Lat Pulldown (v-bar)	3	8
4a	Tricep Pushdown (cable)	3	10
4a	Face Pull (cable)	3	8
4b	Reverse Lunge	3	8 – 12
4b	Split Squat	3	8 – 12
4b	Palloff Press	3	8 – 12
4b	Palloff Press	3	8-Dec
4b	Walking Lunge	3	8-Dec
4b	Palloff Press	3	8-Dec
4b	Palloff Press	3	8 – 12
4b	Reverse Lunge	3	8
4b	Reverse Lunge	3	8 – 12
4b	Reverse Lunge	3	6-Sep
4b	Walking Lunge	3	8-Dec
4b	Hamstring Curl Machine (standing, plate loaded)	3	8-Dec
4b	Swiss ball crunch	3	8-Dec
4b	Walking Lunge	3	8-Dec
4b	Single Arm DB Overhead Press	4	6
4b	Dumb bell front raises	3	8
4b	Single Arm DB Row	3	8
4b	Reverse Crunch	3	8
4b	Back Extension	3	8
4b	Child's pose lat stretch	1	30 sec
4b	Lateral Lunge	3	5
4b	Reverse Crunch	3	8
4b	Tricep Pushdown	3	8
4b	Tricep Pushdown	3	8
4b	Tricep Pushdown	3	8
4b	Tricep Pushdown	3	8
4b	Single Leg Deadlift	4	8
4b	Seated Cable Row	3	10
4b	Hip Hinge	3	6
4b	Hip Hinge	3	8
4b	Reverse Crunch	3	10
4b	Farmer's Walk	3	30 sec
4b	Tricep Pushdown	3	8
4b	Dead Bug	3	4
4b	Double leg bridge	3	8
4b	Double leg bridge	3	8
4b	Face Pull (cable)	3	8
4b	Face Pull (cable)	3	8
4b	Calf Raises (double)	3	8
4b	Tricep Pushdown (cable)	3	10
4b	Tricep Pushdown (cable)	3	8
4b	Tricep Pushdown (cable)	3	8
4b	Bicep Curls (db hammer)	3	8
4b	Bicep Curls (db)	3	8
4b	Toe Raises (double)	3	8
4b	Bulgarian Split Squat	3	12
4b	Toe Raises (double)	3	8
4b	Hip Hinge	3	8
4b	Lateral Lunge	3	10
4b	Toe Raises (double)	3	10
4b	Tricep Pushdown (cable)	3	10
4c	Vacuum	3	15 sec
4c	Reverse Lunge (supported)	3	8
4c	Bicep Curl (bar)	3	3
4c	Plank - side	3	15 sec
4c	Vacuum	3	15 sec
4c	Vacuum	3	15 sec
4c	Bicep Curls (cable, flat bar)	3	10
4c	Bicep Curls (db)	3	8
4c	Bicep Curls (cable, flat bar)	3	8
5	Swiss ball I - Y - T - W	1	8 – 12
5	Leg Extension Machine	3	8-Dec
5	Prone quad release (roller)	1	30 sec
5	Leg Press (pin loaded)	3	8
5a	Plank - front	3	60 sec
5a	Seated Cable Row	3	8 – 12
5a	Plank - front	3	45 sec
5a	Palloff Press	3	8-Dec
5a	Plank - front	3	8-Dec
5a	Plank - front	3	45 sec
5a	Lat Pulldown (v-bar)	3	8
5a	Face Pull (cable)	3	8 – 12
5a	Lat Pulldown (v-bar)	3	8-Dec
5a	Palloff Press	3	45 sec
5a	Palloff Press	3	45 sec
5a	Lat Pulldown (flat-bar)	3	8-Dec
5a	Face Pull (cable)	4	8
5a	Back Extension	3	8
5a	Farmer's Walk	3	15 sec
5a	Reverse Crunch	3	8
5a	Back Extension	2	6
5a	Back Extension	3	6
5a	Back Extension	3	6
5a	Back Extension	3	5
5a	Face Pull (cable)	4	8
5a	Back Extension	3	5
5a	Cable crunch	3	8
5a	DB Bicep Curls	3	10
5a	Woodchop (horizontal)	3	8
5a	Woodchop (horizontal)	3	8
5a	Face Pull (cable)	3	8
5a	Foot Taps	3	12
5a	Double leg bridge	3	10
5a	Leg Passing	3	12
5a	Lateral (side) raise (cable)	3	12
5a	Dead Bug	3	8
5a	Double leg bridge	3	8
5a	Reverse Crunch	2	10
5a	Seated Cable Row (v-grip neutral, narrow)	3	8
5a	Double leg bridge	3	8
5a	Double leg bridge	3	10
5b	Plank - left side (L)	3	30 sec
5b	Split Squat	3	8 – 12
5b	Reverse Crunch	3	8-Dec
5b	Face Pull (cable)	3	8-Dec
5b	Reverse Crunch	3	8-Dec
5b	Plank - left side (L)	3	30 sec
5b	Walking Lunge	3	12
5b	Palloff Press	3	8 – 12
5b	Walking Lunge	3	8-Dec
5b	Swiss ball crunch	3	30 sec
5b	Reverse Crunch	3	8 – 12
5b	Swiss ball crunch	3	8-Dec
5b	Palloff Press	4	8
5b	Straight arm plank with row (alternating)	3	8
5b	Wall Squat	3	30 sec
5b	Straight arm plank with row (alternating)	3	8
5b	Reverse Crunch	2	8
5b	Reverse Crunch	3	8
5b	Woodchop (horizontal)	3	6
5b	Reverse Crunch	3	8
5b		4	10
5b	Reverse Crunch	3	8
5b	High Plank Shoulder Taps.	3	12
5b	Tricep Pushdown	3	8
5b	Tricep Pushdown (cable)	3	8
5b	Foot Taps	3	12
5b	Double leg bridge	3	10
5b	Double leg bridge	3	10
5b	High Plank Shoulder Taps.	3	10
5b	Foot Taps	3	10
5b	Vacuum	2	30 sec
5b	Reverse Lunge (bw or db)	3	10
5b	Leg Passing	3	12
5b	Foot Taps	3	12
5c	Plank - right side (R)	3	30 sec
5c	Plank - right side (R)	3	30 sec
5c	Reverse Crunch	3	8
5c	Vacuum	3	15 sec
5c	Plank - side	2	30 sec
5c	Plank - side	3	15 sec
5c	Reverse Crunch	3	8
5c	High Plank Shoulder Taps.	3	5
5c		4	8
5c	Plank - side	3	15 sec
5c	Reverse Crunch	3	8
5c	Bicep Curls (cable, flat bar)	3	10
5c	Vacuum	3	15 sec
5c	Vacuum	3	15 sec
5c	Face down single leg raise	3	10
5c	Vacuum	3	30 sec
5c	Vacuum	3	15 sec
5d	Vacuum	3	15 sec
5d	Vacuum	2	15 sec
5d	Vacuum	3	15 sec
5d	Vacuum	3	15 sec
5d	High Plank Shoulder Taps.	3	10
5d	Plank - side	3	30 sec
6	Swiss ball crunch	3	8 – 12
6	Hamstring Curl Machine (pin loaded)	3	8-Dec
6	Glute release (roller)	1	30 sec
6	External Shoulder Rotation (lying on side)	3	8
6a	Back Extension	3	8 – 12
6a	Leg Passing	3	12 – 15
6a	Palloff Press	3	6
6a	Palloff Press	3	8-Dec
6a	Woodchop (horizontal)	3	8-Dec
6a	Back Extension	3	8
6a	Bird Dog	3	8
6a	Cable crunch	4	8
6a	High Plank Shoulder Taps.	4	12
6a	Double leg bridge	3	8
6a	Double leg bridge	3	8
6a	Face Pull (cable)	3	8
6b	Plank - front	3	60 sec
6b	Farmer's Walk	3	15 sec
6b	Plank - front	3	45 sec
6b	Plank - front	3	45 sec
6b	Plank - front	3	30 sec
6b	Stir the pot	3	4
6b	Plank - front	3	60 sec
6b	Foot Taps	3	10
6b	Tricep Pushdown (cable)	3	8
6c	Reverse Crunch	3	10
6c	Reverse Crunch	4	8
6c	Vacuum	3	15 sec
6c	Lateral (side) raises (dumbbells)	3	12
6d	Plank - side	4	30 sec
7	Prone adductor release (roller)	1	30 sec
7a	Plank - left side (L)	3	30 sec
7a	Squat to Row (cable machine)	3	8 – 12
7a	Palloff Press	3	8
7b	Plank - right side (R)	3	30 sec
7b	Bicep Curls (db)	3	8
8	Swiss ball pike pass	3	8 – 12
8a	Double leg bridge	3	8
8b	Leg Passing	3	12
8c	Plank - side	3	15 sec
9	Thoracic mobilization (roller)	1	30 sec

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