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Order	Exercise	Sets	Reps/ Time	Weight
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
1	Back Squat (low)	3	6	60.0
10	Child's pose active shldr (roller)	1	30 sec	BW
11	Child's pose lat stretch	1	30 sec	BW
1a	Thrusters (squat press)	5	6 – 9	4.00
1a	Machine chest press	5	8 -12	15.0
1a	Front Squat	5	6-9	25.0
1a	Goblet Box/Bench Squat	3	8 -12	15
1a	Lat Pulldown (v-bar)	3	8	20.0
1a	Goblet Squat (KB or DB)	3	8	8
1a	Seated Cable Row	3	8	10.0
1a	Goblet Box/Bench Squat	3	8 -12	5
1a	Seated Cable Row	3	8	10.0
1a	Goblet Box/Bench Squat	3	8 - 12	10.0
1a	Lat Pulldown (v-bar)	3	8	20.0
1a	Box/Bench Squat (parallel)	3	8	6.0
1a	Goblet Squat (KB or DB)	3	8	8.0
1a	Box/Bench Squat (parallel)	3	8 -12	BW
1a	Back Squat (high)	4	5	30
1a	Seated Cable Row	3	8	10.0
1a	Goblet Box/Bench Squat	4	8 – 12	5.0
1a	Goblet Box/Bench Squat	3	8 -12	5
1a	Goblet Box/Bench Squat	3	8	BW
1a	Goblet Squat (KB or DB)	3	8	8
1a	Box/Bench Squat (parallel)	3	8	8.0
1a	Leg Extension Machine	3	8 -12	10
1a	Quadruped Rock Back	3	12 – 15	BW
1a	Counterbalance Squat	3	8 -12	BW
1a	Goblet Squat (KB or DB)	3	8	10.0
1a	Box/Bench Squat (parallel)	3	8 – 12	7.0
1a	Goblet Squat (KB or DB)	3	8	6
1a	Lat Pulldown (v-bar)	3	8	20.0
1a	Lat Pulldown (machine)	3	8	15.0
1a	Box/Bench Squat (parallel)	3	8	BW
1a	Lat Pulldown (v-bar)	3	8	15.0
1a	Goblet Box/Bench Squat	3	8	BW
1a	Goblet Box/Bench Squat	3	8 -12	8
1a	Goblet Squat (KB or DB)	3	8	5.0
1a	Goblet Box/Bench Squat	3	8 -12	8
1a	Lat Pulldown (v-bar)	3	10	40.0
1a	Front Squat	3	8	BW
1a	Hex Bar Squat	3	8 -12	45
1a	Box/Bench Squat (parallel)	3	10	5.0
1a	Goblet Squat (KB or DB)	3	10	8.0
1a	Seated Cable Row (v-grip neutral, narrow)	3	10	10.0
1a	Seated Cable Row	3	8	10.0
1a	Front Squat	5	3-6	30.0
1a	Lat Pulldown	5	3-6	7.0
1a	Calf static roller release	1	30 sec	BW
1a	Swiss ball wall squats	3	8 -12	BW
1a	Swiss ball wall squats	3	8 -12	BW
1a	Thrusters (squat press)	4	30 sec	5.0
1b	Palloff Press	4	8-12	6.0
1b	Lat Pulldown (v-bar)	3	8 -12	30
1b	Box/Bench Squat (parallel)	3	8	BW
1b	Lat Pulldown (v-bar)	3	8	30.0
1b	Double leg bridge	3	10	5.0
1b	Lat Pulldown (flat-bar)	3	8 -12	20
1b	Goblet Squat (KB or DB)	3	8	BW
1b	Lat Pulldown (v-bar)	3	8 - 12	20
1b	Goblet Squat (KB or DB)	3	8	7.0
1b	Lat Pulldown (flat-bar)	3	8	25.0
1b	Lat Pulldown (v-bar)	3	8	25.0
1b	Lat Pulldown (v-bar)	3	8 -12	10
1b	Double leg bridge	3	8	7.0
1b	Lat Pulldown (flat-bar)	3	8 -12	20
1b	Seated Cable Row	3	8	15
1b	Lat Pulldown (v-bar)	3	8	25
1b	Lat Pulldown (v-bar)	3	10	35.0
1b	Bicep Curl (bar)	3	8 -12	10
1b	Glute Bridge (double leg)	3	12 – 15	BW
1b	Seated Cable Row	3	8 -12	15
1b	Lat Pulldown (flat-bar)	3	8	30.0
1b	Lat Pulldown (v-bar)	3	8 – 12	20.0
1b	Seated Cable Row	3	8	10
1b	Goblet Squat (KB or DB)	3	8	7.0
1b	Goblet Squat (KB or DB)	3	8	6.0
1b	Lat Pulldown (v-bar)	3	8	15.0
1b	Goblet Squat (KB or DB)	3	8	5.0
1b	Seated Cable Row	3	8	15
1b	Lat Pulldown (v-bar)	3	8 -12	20
1b	Lat Pulldown (v-bar)	3	8	20.0
1b	Lat Pulldown (v-bar)	3	8 -12	20
1b	Goblet Squat (KB or DB)	3	10	9.0
1b	Lat Pulldown (v-bar)	3	8	15.0
1b	Glute Bridge (double leg)	3	8 – 12	20.0
1b	Lat Pulldown (v-bar)	3	8	20.0
1b	Lat Pulldown (machine)	3	10	20.0
1b	Goblet Squat (KB or DB)	3	8	4.00
1b	Box/Bench Squat (high)	3	8	BW
1b	Double KB Front Squat	3	8	6.0
1b	DB Benchpress (flat)	3	8 – 12	15.0
1b	Outside calf release	1	30 sec	BW
1b	Swiss ball shoulder raised glute bridge	3	8 -12	BW
1b	Swiss ball shoulder raised glute bridge	3	8 -12	BW
1b	Sprints (outdoors)	4	15 sec	BW
1c	Reverse Crunch	5	12 – 15	10.0
1c	Back Extension	4	8-12	25.0
1c	Hamstring release (roller)	1	30 sec	BW
1c	Swiss ball I - Y - T - W	3	8 -12	BW
1c	Swiss ball I - Y - T - W	3	8 -12	BW
1c	Raised Pushup	4	6 -9	BW
1d	BW Static Lateral Lunge	6	6-9	10.0
1d	Quad/ITB release (roller)	1	30 sec	BW
1d	Swiss ball feet raised glute bridge	3	8 -12	BW
1d	Swiss ball feet raised glute bridge	3	8 -12	BW
1e	Ball slams	4	12 – 15	7.0
1e	Reverse Crunch	2	3-6	5.0
1e	Double leg bridge	10	8-12	25.0
1e	Barbell plus band/chain shoulder elevated bridge	3	3-6	5.0
1e	Prone quad release (roller)	1	30 sec	BW
1f	Drag - Sled	4	8-12	6.0
2	Forward Lunge	4	8 – 12	10.0
2	Assault Bike	3	15 sec	BW
2	Sumo Deadlift	2	5	40.0
2	Hamstring Curl Machine (standing, plate loaded)	3	8 -12	2.5
2	Barbell Rack Pull (medium)	3	6 -9	20
2	Foot Taps	7	8-12	12.5
2	Sumo Deadlift	3	4	30.0
2	Barbell Rack Pull (medium)	3	6	20.0
2	Barbell Deadlift	2	5	45.0
2	Walking Lunge	3	12 – 15	15.0
2	Barbell Deadlift	4	6	50
2	Active Stretching Series	1	1	BW
2	Romanian Deadlift	3	6-9	20.0
2	Barbell Deadlift	4	3-6	40.0
2	Forward Lunge	4	30 sec	5.0
2	Outside calf release	1	30 sec	BW
2	Swiss ball feet raised glute bridge	3	8 – 12	BW
2	DB Benchpress (incline)	2	8 – 12	20.0
2	Romanian Deadlift	3	6	60.0
2a	Rower	3	8 -12	BW
2a	Machine chest press	3	8 -12	20
2a	Seated Cable Row	3	8	30.0
2a	DB Benchpress (incline 30°)	3	8	4.00
2a	Reverse Lunge	3	6	8.0
2a	Seated cable chest press	3	8	12.5
2a	Machine chest press	3	8 -12	10
2a	Machine chest press	3	8	10.0
2a	Hip Hinge	3	8 - 12	8
2a	DB Benchpress (incline 30°)	3	8	5.0
2a	Machine chest press	3	8	12.5
2a	DB Benchpress (incline 30°)	3	8	5.0
2a	Machine chest press	3	8 -12	15
2a	Barbell Overhead Press	3	5	15
2a	Seated Cable Row	4	8	40.0
2a	Machine chest press	3	8	7.5
2a	Seated Cable Row	4	8	35.0
2a	Machine chest press	3	8 -12	10
2a	DB Benchpress (flat)	3	8	6
2a	Reverse Lunge	3	6	BW
2a	Reverse Lunge (supported)	3	10	BW
2a	Seated Cable Row	3	8 -12	20
2a	High Landmine Squat	3	6 – 9	25.0
2a	Machine chest press	3	8 -12	10
2a	Barbell Benchpress	3	8	35.0
2a	Machine chest press	3	8 – 12	15.0
2a	Reverse Lunge (supported)	3	6	BW
2a	DB Benchpress (flat)	3	8	4.00
2a	DB Benchpress (incline 30°)	3	8	4.00
2a	DB Benchpress (incline 30°)	3	8	3.0
2a	DB Benchpress (incline 30°)	3	8	4.00
2a	DB Benchpress (flat)	3	8	6
2a	Machine chest press	3	8 – 12	15.0
2a	Barbell Benchpress	3	5	20.0
2a	Romanian Deadlift	3	6	15.0
2a	Romanian Deadlift	3	5	30.0
2a	Hip Hinge	3	8 -12	8
2a	DB Benchpress (incline 30°)	3	10	12.5
2a	DB Benchpress (incline 30°)	3	8	3.0
2a	Romanian Deadlift	3	6	30.0
2a	Lat Pulldown (v-bar)	3	8	20.0
2a	Seated Cable Row	3	8 -12	25
2a	DB Benchpress (incline 30°)	3	8	4.00
2a	Machine chest press	3	10	15.0
2a	Machine chest press	3	10	5.0
2a	Lat Pulldown (flat-bar)	3	8	20.0
2a	Romanian Deadlift	3	6	30.0
2a	Walking Lunge	3	8	8
2a	Barbell Benchpress	3	6	20.0
2a	Romanian Deadlift	5	3-6	25.0
2a	Seated Neutral Grip DB Overhead Press	3		4.00
2a	Barbell Overhead Press	4	5	22.5
2a	Glute release (roller)	1	30 sec	BW
2a		1	30 sec	BW
2a	Swiss ball pushup	3	8 -12	BW
2a	Swiss ball pushup	3	8 -12	BW
2b	Swiss ball wall squats	3	8-12	BW
2b	Reverse Lunge	3	8 -12	10
2b	Double leg bridge	3	8	15.0
2b	Hip Hinge	8	8	6.0
2b	DB Benchpress (incline 30°)	3	8	8.0
2b	Reverse Lunge	3	6	BW
2b	Reverse Lunge	3	8 -12	5
2b	Walking Lunge	3	8	BW
2b	Machine chest press	3	8 - 12	15
2b	Hip Hinge	3	8	5.0
2b	Lateral Lunge	3	10	6.0
2b	Hip Hinge	3	8	15.0
2b	Reverse Lunge (supported)	3	8 -12	BW
2b	Walking Lunge	3	5	6
2b	Glute Bridge (double leg)	4	8	15
2b	Goblet Squat (KB or DB)	3	8	5.0
2b	Glute Bridge (double leg)	4	8	15
2b	Reverse Lunge	3	8 -12	BW
2b	Split Squat	3	5	BW
2b	DB Benchpress (incline 30°)	3	8	6
2b	DB Benchpress (incline 30°)	3	10	8.0
2b	Walking Lunge	3	8 -12	4
2b	Hip Hinge	3	6 – 9	10.0
2b	Reverse Lunge (supported)	3	8 -12	BW
2b	Hip Hinge	3	8	8.0
2b	Hip Hinge	3	8 – 12	7.0
2b	DB Benchpress (incline 30°)	3	8	4
2b	Hip Hinge	3	8	4.00
2b	Reverse Lunge (supported)	3	6	BW
2b	Reverse Lunge (supported)	3	8	BW
2b	Hip Hinge	3	8	12
2b	Split Squat	3	5	BW
2b	Hip Hinge	3	8 – 12	8.0
2b	Reverse Lunge	3	6	BW
2b	Standing DB Overhead Press	3	8	3.0
2b	Kneeling Landmine Press	3	8	15.0
2b	Machine chest press	3	8 -12	15
2b	Hip Hinge	3	8	5.0
2b	Reverse Lunge (supported)	3	10	BW
2b	Standing DB Overhead Press	3	8	4.00
2b	Box/Bench Squat (parallel)	3	8	BW
2b	Split Squat	3	8 -12	BW
2b	Hip Hinge	3	8	8.0
2b	Hip Hinge	3	8	10.0
2b	Hip Hinge	3	8	6.0
2b	Standing DB Overhead Press	3	8	5.0
2b	Lat Pulldown (flat-bar)	3	8	25
2b	Hip Hinge	3	8	6.0
2b	Single-Arm Cable Row	3	8 – 12	15.0
2b	High Landmine Squat	3	6-9	20.0
2b	Reverse Lunge	4	10	45
2b	Prone adductor release (roller)	1	30 sec	BW
2b	Swiss ball crunch	3	8 -12	BW
2b	Swiss ball pike pass	3	8 -12	BW
2c	Swiss ball I - Y - T - W	3	8-12	BW
2c	Toe Raises (double)	3	8	BW
2c	Deficit Deadlift			20.0
2c	Swiss ball hamstring curl	3	8 -12	BW
2c	Swiss ball crunch	3	8 -12	BW
2d	Swiss ball hamstring curl	3	8 -12	BW
3	Skipping	4	6 – 9	20.0
3	Hamstring release (roller)	1	30 sec	BW
3	Swiss ball shoulder raised glute bridge	3	8 – 12	BW
3a	Seated Cable Row	3	8 -12	20
3a	Barbell Benchpress	3	6	35.0
3a	Seated Cable Row (v-grip neutral, narrow)	3	8	15.0
3a	Seated Cable Row	3	8	20
3a	Lat Pulldown (machine)	3	8	12.5
3a	Seated Cable Row	3	8 -12	15
3a	Lat Pulldown (flat-bar)	3	8	20.0
3a	Seated Cable Row	3	8 - 12	15
3a	Seated Cable Row	3	8	15.0
3a	Seated Cable Row	3	8	15.0
3a	Reverse Lunge (bw or db)	3	10	BW
3a	Seated Cable Row	3	8 -12	10
3a	Romanian Deadlift	3	5	20
3a	Barbell Benchpress	4	6	45
3a	Lat Pulldown (machine)	3	8	12.5
3a	Barbell Benchpress	4	6	45
3a	Seated Cable Row	3	8 -12	15
3a	Walking Lunge	5	12	7.0
3a	Double leg bridge	3	8	10
3a	Seated Cable Row	3	8	20
3a	Seated Cable Row (v-grip neutral, narrow)	3	8	25.0
3a	Machine chest press	3	8 -12	20
3a	Seated Cable Row	3	8 -12	15
3a	Seated Cable Row	3	8 – 12	25.0
3a	Lat Pulldown (flat-bar)	3	8 -12	20
3a	Seated Cable Row	3	8 -12	15
3a	Seated Cable Row	3	8	25.0
3a	Seated Cable Row	3	8 – 12	15.0
3a	Lat Pulldown (v-bar)	3	8	15
3a	Face Pull (cable)	3	8	7.5
3a	Seated Cable Row	3	8	7.5
3a	Seated Cable Row (v-grip neutral, narrow)	3	8	10.0
3a	Face Pull (cable)	3	8	5.0
3a	Double leg bridge	3	8	10
3a	Seated Cable Row	3	8 -12	15
3a	Romanian Deadlift	3	5	15.0
3a	Seated Cable Row (v-grip neutral, narrow)	3	8	10.0
3a	Double leg bridge	3	6	40.0
3a	Double leg shoulder elevated bridge	5	6	40.0
3a	Seated Cable Row	3	8 -12	15
3a	Seated Cable Row	3	8	15.0
3a	Seated Cable Row (v-grip neutral, narrow)	3	10	20.0
3a	Barbell Overhead Press	3	6	40.0
3a	Face Pull (cable)	3	8	7.5
3a	Barbell Benchpress	3	6	15.0
3a	Machine chest press	3	8	15.0
3a	Lat Pulldown (v-bar)	4	6	25
3a	Lat Pulldown (v-bar)	3	8	25.0
3a	Machine chest press	3	8 -12	20
3a	Lat Pulldown (v-bar)	3	8 – 12	20.0
3a	Machine chest press	3	12 – 15	35.0
3a	Seated Cable Row (v-grip neutral, narrow)	3	8	10.0
3a	Seated Cable Row (v-grip neutral, narrow)	3	10	15.0
3a	Face Pull (cable)	3	10	5.0
3a	DB Benchpress (incline 30°)	3	8	6.0
3a	Barbell double leg shoulders elevated bridge	3	6	35.0
3a	Bulgarian Split Squat	3	8	8
3a	Lat Pulldown (v-bar)	3	8	15.0
3a	Kneeling Landmine Press	3	8 – 12	15.0
3a	V-Bar Rows (landmine)	3	8	30
3a	Thoracic stretch (roller)	1	30 sec	BW
3a	Double leg bridge	3	8 – 12	15.0
3a	Reverse Lunge (barbell)	3	8	25.0
3b	Lateral Lunge	3	8 -12	BW
3b	Walking Lunge	3	12	6.0
3b	Reverse Lunge (supported)	3	8	BW
3b	Double leg bridge	3	8	20
3b	Lateral Lunge	3	6	BW
3b	Hip Hinge	3	8 -12	BW
3b	Hip Hinge	3	8	8.0
3b	Split Squat	3	8 - 12	BW
3b	Reverse Lunge	3	8	BW
3b	Double leg up, single leg down bridge	3	6	BW
3b	Seated Cable Row (v-grip neutral, narrow)	3	8	15.0
3b	Lateral Lunge	3	8 -12	BW
3b	Reverse Lunge with Twist	3	5	5
3b	Walking Lunge	4	8	9
3b	Walking Lunge	3	12	4.00
3b	Walking Lunge	4	8	9
3b	Hip Hinge	3	8 -12	BW
3b	Barbell Benchpress	5	5	20.0
3b	Standing DB Overhead Press	3	8	4
3b	Double leg bridge	3	8	20
3b	Toe Raises (double)	3	8	BW
3b	Hip Hinge	3	8 -12	10
3b	Reverse Lunge (supported)	3	8 -12	BW
3b	Split Squat	3	6 – 9	BW
3b	Hip Hinge	3	8 -12	BW
3b	Split Squat	3	6 -9	5
3b	Double leg bridge	3	8	10.0
3b	Split Squat	3	8 – 12	7.0
3b	Hip Hinge	3	8	6
3b	Reverse Lunge	3	8	BW
3b	Double leg bridge	3	8	8.0
3b	Hip Hinge	3	8	5.0
3b	Reverse Lunge (supported)	3	12	BW
3b	Standing DB Overhead Press	3	8	4
3b	Split Squat	3	8 -12	BW
3b	Single Arm DB Overhead Press	3	8	4.00
3b	Lateral Lunge	3	10	BW
3b	Single Arm DB Row	3	8	10.0
3b	Face Pull (cable)	4	8	5.0
3b	Split Squat	3	8 -12	BW
3b	Split Squat	3	6	5.0
3b	Reverse Lunge (supported)	3	10	BW
3b	Walking Lunge	3	12	8.0
3b	Tricep Pushdown (cable)	3	8	7.5
3b	Bulgarian Split Squat	3	8	BW
3b	Reverse Lunge (supported)	3	10	BW
3b	Single-arm DB Benchpress	4	6	9
3b	Goblet Squat (KB or DB)	6	8	6.0
3b	Reverse Lunge	3	8 – 12	BW
3b	Walking Lunge	3	8 – 12	5.0
3b	Reverse Lunge	3	8 – 12	10.0
3b	Reverse Lunge (supported)	3	10	BW
3b	Reverse Lunge (bw or db)	3	12	BW
3b	Reverse Lunge (supported)	3	12	BW
3b	Reverse Lunge (supported)	3	10	BW
3b	Seated Cable Row (v-grip neutral, narrow)	3	8	20.0
3b	Raised Pushup	3	8	BW
3b	Reverse Lunge (supported)	3	6	BW
3b	Bulgarian Split Squat	3	8 – 12	10.0
3b	Single Leg Deadlift	3	8	30
3b	Thoracic mobilization (roller)	1	30 sec	BW
3b	Barbell Overhead Press	3	6	25.0
3c	Calf Raises (double)	3	8	BW
3c	Tricep Pushdown	4	8	5.0
3c	Reverse Lunge with Twist	3	10	5.0
3d	Bicep Curl (bar)	4	6	5.0
4	Quad/ITB release (roller)	1	30 sec	BW
4	Swiss ball hamstring curl	3	8 – 12	BW
4a	Face Pull (cable)	3	8 -12	5
4a	Lat Pulldown (flat-bar)	3	8	35.0
4a	Hip Hinge	3	6	30.0
4a	Face Pull (cable)	3	8	5.0
4a	Face Pull (cable)	3	8 -12	5
4a	Face Pull (cable)	3	8	5.0
4a	Face Pull (cable)	3	8 - 12	7.5
4a	Foot Taps	3	12	BW
4a	Leg Passing	3	6	6.0
4a	Face Pull (cable)	3	3	5.0
4a	Leg Press (pin loaded)	3	8 -12	30
4a	Lat Pulldown (v-bar)	3	8	20
4a	Lat Pulldown (flat-bar)	4	8	50.0
4a	Face Pull (cable)	3	8	5.0
4a	Lat Pulldown (flat-bar)	4	8	50.0
4a	Face Pull (cable)	3	8 -12	5
4a	Lateral Lunge	3	12	5.0
4a	Bird Dog	3	8	BW
4a	Hip Hinge	3	6	8
4a	Woodchop (horizontal - 45/45)	3	8	5.0
4a	Lat Pulldown (v-bar)	3	8 -12	35
4a	Machine chest press	3	8 -12	10
4a	Lat Pulldown (flat-bar)	3	8 – 12	30.0
4a	Face Pull (cable)	3	8 -12	5
4a	Machine chest press	3	8 -12	15
4a	Face Pull (cable)	3	8	10.0
4a	Face Pull (cable)	3	8 – 12	5.0
4a	Tricep Pushdown	3	6	7.5
4a	Foot Taps	3	8	BW
4a	Face Pull (cable)	3	8	3.75
4a	Face Pull (cable)	3	8	5.0
4a	Double leg up, single leg down bridge	3	10	BW
4a	Bird Dog	3	8	BW
4a	Face Pull (cable)	3	8 -12	7.5
4a	Double leg bridge	3	8	10.0
4a	Tricep Pushdown (cable)	3	8	7.5
4a	Barbell Benchpress	3	6	40.0
4a	Face Pull (cable)	3	8 – 12	5.0
4a	Machine chest press	3	8	15.0
4a	Face Pull (cable)	3	10	7.5
4a	Seated Cable Row (v-grip neutral, narrow)	4	8	35.0
4a	Seated Cable Row (v-grip neutral, narrow)	3	8	10.0
4a	Lat Pulldown (v-bar)	3	8	15.0
4a	Seated Cable Row (v-grip neutral, narrow)	3	8	15.0
4a	Seated Cable Row	4	6	20
4a	Machine chest press	3	8	15.0
4a	Lat Pulldown (v-bar)	3	8 -12	35
4a	Machine chest press	3	8 – 12	15.0
4a	Seated Cable Row	3	8 – 12	30.0
4a	Face Pull (cable)	3	8	7.5
4a	Tricep Pushdown (cable)	3	10	5.0
4a	DB Benchpress (incline 60°)	3	8	4.00
4a	Banded Benchpress	3	8	20.0
4a	Single leg feet elevated bridge	3	8	BW
4a	Back Extension	3	5	BW
4a	Half-Kneeling Single-Arm Cable Pulldown	3	8 – 12	10.0
4a	Dumb bell lateral (side) raises	3	15	3
4a	Child's pose active shldr (roller)	1	30 sec	BW
4a	Half-Kneeling Single-Arm Cable Pulldown	3	8	12.5
4b	Palloff Press	3	8 -12	3.75
4b	Hip Hinge	3	6	20.0
4b	Face Pull (cable)	3	8	7.5
4b	Tricep Pushdown	3	8	7.5
4b	Swiss ball crunch	3	8 -12	BW
4b	Tricep Pushdown	3	8	7.5
4b	Palloff Press	3	8 - 12	3.75
4b	Double leg bridge	3	8	15.0
4b	Reverse Crunch	3	8	BW
4b	Tricep Pushdown (cable)	3	8	10.0
4b	Walking Lunge	3	8 -12	5
4b	Lateral Lunge	3	5	BW
4b	Lateral Lunge	4	8	8
4b	Tricep Pushdown	3	8	5.0
4b	Lateral Lunge	4	8	8
4b	Swiss ball crunch	3	8 -12	BW
4b	Seated Cable Row	3	10	15.0
4b	Back Extension	3	8	BW
4b	Face Pull (cable)	3	8	7.5
4b	Calf Raises (double)	3	8	BW
4b	Split Squat	3	8 -12	BW
4b	Walking Lunge	3	8 -12	BW
4b	Reverse Lunge	3	8 – 12	BW
4b	Hamstring Curl Machine (standing, plate loaded)	3	8 -12	BW
4b	Reverse Lunge	3	6 -9	5
4b	Tricep Pushdown	3	8	12.5
4b	Palloff Press	3	8 – 12	3.75
4b	Face Pull (cable)	3	8	5
4b	Double leg bridge	3	8	15.0
4b	Tricep Pushdown	3	8	5.0
4b	Tricep Pushdown (cable)	3	8	5.0
4b	Foot Taps	3	12	BW
4b	Back Extension	3	8	BW
4b	Palloff Press	3	8 -12	3.75
4b	Dead Bug	3	4	BW
4b	Bicep Curls (db)	3	8	4.00
4b	Farmer's Walk	3	30 sec	20.0
4b	Palloff Press	3	8 -12	3.75
4b	Reverse Lunge	3	8	5.0
4b	Tricep Pushdown (cable)	3	10	15.0
4b	Single Leg Deadlift	4	8	10.0
4b	Toe Raises (double)	3	8	BW
4b	Lateral Lunge	3	10	BW
4b	Toe Raises (double)	3	8	BW
4b	Single Arm DB Overhead Press	4	6	8.0
4b	Hip Hinge	3	8	6.0
4b	Walking Lunge	3	8 -12	BW
4b	Reverse Lunge	3	8 – 12	5.0
4b	Split Squat	3	8 – 12	10.0
4b	Tricep Pushdown (cable)	3	10	10.0
4b	Toe Raises (double)	3	10	BW
4b	Hip Hinge	3	8	8.0
4b	Bulgarian Split Squat	3	12	BW
4b	Single Arm DB Row	3	8	8
4b	Reverse Crunch	3	8	BW
4b	Palloff Press	3	8 – 12	5.0
4b	Dumb bell front raises	3	8	8.0
4b	Child's pose lat stretch	1	30 sec	BW
4b	Bicep Curls (db hammer)	3	8	8.0
4b	Reverse Crunch	3	10	BW
4c	Vacuum	3	15 sec	BW
4c	Vacuum	3	15 sec	BW
4c	Bicep Curls (cable, flat bar)	3	8	7.5
4c	Reverse Lunge (supported)	3	8	BW
4c	Calf Raises (double)	3	8	BW
4c	Vacuum	3	15 sec	BW
4c	Bicep Curl (bar)	3	3	5.0
4c	Bicep Curls (db)	3	8	3.0
4c	Plank - side	3	15 sec	BW
4c	Bicep Curls (cable, flat bar)	3	10	15.0
5	Leg Extension Machine	3	8 -12	12.5
5	Leg Press (pin loaded)	3	8	30.0
5	Prone quad release (roller)	1	30 sec	BW
5	Swiss ball I - Y - T - W	1	8 – 12	BW
5a	Plank - front	3	45 sec	BW
5a	Back Extension	3	5	BW
5a	Woodchop (horizontal)	3	8	5.0
5a	Back Extension	3	6	BW
5a	Palloff Press	3	45 sec	3.75
5a	Back Extension	3	5	BW
5a	Plank - front	3	8 - 12	BW
5a	Leg Passing	3	12	BW
5a	Back Extension	2	6	BW
5a	Back Extension	3	8	BW
5a	Back Extension	3	6	BW
5a	Back Extension	3	8	BW
5a	Palloff Press	3	45 sec	3.75
5a	Cable crunch	3	8	20.0
5a	Reverse Crunch	3	8	BW
5a	Woodchop (horizontal)	3	8	5
5a	Face Pull (cable)	3	8	10.0
5a	Palloff Press	3	8 -12	5
5a	Lat Pulldown (flat-bar)	3	8 -12	20
5a	Face Pull (cable)	3	8 – 12	7.5
5a	Palloff Press	3	45 sec	3.75
5a	Lat Pulldown (v-bar)	3	8 -12	15
5a	Plank - front	3	45 sec	BW
5a	Bicep Curl (bar)	3	8	7.5
5a	Double leg bridge	3	10	BW
5a	Reverse Crunch	3	8	BW
5a	Plank - front	3	8 -12	BW
5a	Dead Bug	3	8	BW
5a	Plank - front	3	45 sec	BW
5a	Lat Pulldown (v-bar)	3	8	15.0
5a	Foot Taps	3	12	BW
5a	Face Pull (cable)	4	8	10.0
5a	Double leg bridge	3	8	BW
5a	Face Pull (cable)	4	8	7.5
5a	Seated Cable Row (v-grip neutral, narrow)	3	8	15.0
5a	Palloff Press	3	8 -12	3.75
5a	Seated Cable Row	3	8 – 12	15.0
5a	Plank - front	3	60 sec	BW
5a	Double leg bridge	3	10	BW
5a	Double leg bridge	3	8	4.00
5a	DB Bicep Curls	3	10	6.0
5a	Reverse Crunch	2	10	BW
5a	Farmer's Walk	3	15 sec	15
5a	Back Extension	3	8	10
5a	Lateral (side) raise (cable)	3	12	3.75
5b	Plank - left side (L)	3	30 sec	BW
5b	Plank - right side (R)	3	30 sec	BW
5b	Reverse Crunch	3	8	BW
5b	Reverse Crunch	3	8	BW
5b	Reverse Crunch	3	8 – 12	BW
5b	Reverse Crunch	3	8	BW
5b	Reverse Crunch	3	8 - 12	BW
5b	Double leg bridge	3	10	BW
5b	Reverse Crunch	2	8	BW
5b	Reverse Crunch	3	8	BW
5b	Woodchop (horizontal)	3	6	1.0
5b	Reverse Crunch	3	8	BW
5b	Double leg bridge	3	30 sec	8
5b	High Plank Shoulder Taps.	3	12	BW
5b	Straight arm plank with row (alternating)	3	8	BW
5b	Tricep Pushdown (cable)	3	8	10.0
5b	Back Extension	3	8 -12	BW
5b	Swiss ball crunch	3	8 -12	BW
5b	Palloff Press	3	8 – 12	3.75
5b	Swiss ball crunch	3	30 sec	BW
5b	Walking Lunge	3	8 -12	5
5b	Plank - left side (L)	3	30 sec	BW
5b	Woodchop (horizontal)	3	8	3.75
5b	Foot Taps	3	12	BW
5b	Straight arm plank with row (alternating)	3	8	BW
5b	Reverse Crunch	3	8 -12	BW
5b	High Plank Shoulder Taps.	3	10	BW
5b	Reverse Crunch	3	8 -12	BW
5b	Walking Lunge	3	12	5.0
5b	Double leg bridge	3	10	BW
5b		4	10	17.5
5b	Foot Taps	3	10	BW
5b	Palloff Press	4	8	5.0
5b	Reverse Lunge (bw or db)	3	10	BW
5b	Face Pull (cable)	3	8 -12	7.5
5b	Split Squat	3	8 – 12	10.0
5b	Plank - left side (L)	3	30 sec	BW
5b	Foot Taps	3	12	BW
5b	Leg Passing	3	12	BW
5b	Tricep Pushdown	3	8	7.5
5b	Vacuum	2	30 sec	BW
5b	Wall Squat	3	30 sec	15
5b	Straight arm plank with row (alternating)	3	8	BW
5c	Plank - side	3	15 sec	BW
5c	Plank - side	3	15 sec	BW
5c	High Plank Shoulder Taps.	3	5	BW
5c	Vacuum	3	15 sec	BW
5c	Plank - side	2	30 sec	BW
5c	Straight arm plank with row (alternating)	3	8	BW
5c	Reverse Crunch	3	8	BW
5c	Straight arm plank with row (alternating)	3	8	BW
5c	Reverse Crunch	3	8	BW
5c	Vacuum	3	15 sec	BW
5c	Bicep Curls (cable, flat bar)	3	10	10.0
5c	Plank - right side (R)	3	30 sec	BW
5c	Toe Raises (double)	3	8	BW
5c	Vacuum	3	15 sec	BW
5c	Vacuum	3	15 sec	BW
5c		4	8	20.0
5c	Face down single leg raise	3	10	BW
5c	Plank - right side (R)	3	30 sec	BW
5c	Vacuum	3	15 sec	BW
5c	Vacuum	3	30 sec	BW
5c	Reverse Crunch	3	8	BW
5d	High Plank Shoulder Taps.	3	10	BW
5d	Vacuum	3	15 sec	BW
5d	Vacuum	3	15 sec	BW
5d	Vacuum	2	15 sec	BW
5d	Vacuum	3	15 sec	BW
5d	Vacuum	3	15 sec	BW
5d	Plank - side	3	30 sec	BW
5d	Vacuum	3	15 sec	BW
6	BW single leg shoulder elevated bridge	10	1-3	1.0
6	Hamstring Curl Machine (pin loaded)	3	8 -12	7.5
6	External Shoulder Rotation (lying on side)	3	8	1.0
6	Glute release (roller)	1	30 sec	BW
6	Swiss ball crunch	3	8 – 12	BW
6a	Double leg bridge	3	8	BW
6a	Woodchop (horizontal)	3	8 -12	3.75
6a	Palloff Press	3	8 -12	BW
6a	Leg Passing	3	12 – 15	BW
6a	Double leg bridge	3	8	10
6a	Palloff Press	3	6	3.75
6a	Cable crunch	4	8	20.0
6a	High Plank Shoulder Taps.	4	12	BW
6a	Double leg bridge	3	8	8.0
6a	Back Extension	3	8	BW
6a	Face Pull (cable)	3	8	7.5
6a	Back Extension	3	8 – 12	BW
6a	Bird Dog	3	8	BW
6a	Woodchop (horizontal)	3		3.75
6b	Seated cable chest press	4	8 -12	20.0
6b	Foot Taps	3	10	BW
6b	Plank - front	3	30 sec	BW
6b	Plank - front	3	45 sec	BW
6b	Farmer's Walk	3	15 sec	15.0
6b	Foot Taps	3	8	BW
6b	Plank - front	3	45 sec	BW
6b	Stir the pot	3	4	BW
6b	Tricep Pushdown (cable)	3	8	10.0
6b	Plank - front	3	60 sec	BW
6b	Plank - front	3	60 sec	BW
6b	Plank - front	3	30 sec	BW
6c	Vacuum	3	15 sec	BW
6c	Vacuum	3	30 sec	BW
6c	Reverse Crunch	4	8	BW
6c	Reverse Crunch	3	10	BW
6c	Lateral (side) raises (dumbbells)	3	12	3.0
6d	Plank - side	4	30 sec	BW
7	Prone adductor release (roller)	1	30 sec	BW
7a	Squat to Row (cable machine)	3	8 – 12	10.0
7a	Palloff Press	3	8	5.0
7a	Plank - left side (L)	3	30 sec	BW
7b	Bicep Curls (db)	3	8	5.0
7b	Plank - right side (R)	3	30 sec	BW
8	Swiss ball pike pass	3	8 – 12	BW
8a	Double leg bridge	3	8	BW
8b	Leg Passing	3	12	BW
8c	Plank - side	3	15 sec	BW
9	Thoracic mobilization (roller)	1	30 sec	BW

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