| Program | Order | Movement | Exercise | Weight | Sets | Reps | Edit |
|---|---|---|---|---|---|---|---|
| [309] | 1a | Squat | Hex Bar Squat | 3 | 8-Dec | ||
| [309] | 1a | Squat | Goblet Box/Bench Squat | 3 | 8-Dec | ||
| [309] | 1a | Squat | Box/Bench Squat (parallel) | 3 | 8 – 12 | ||
| [309] | 1a | Squat | Quadruped Rock Back | 3 | 12 – 15 | ||
| [309] | 1a | Squat | Box/Bench Squat (parallel) | 3 | 8-Dec | ||
| [309] | 1a | Squat | Counterbalance Squat | 3 | 8-Dec | ||
| [309] | 1a | Squat | Goblet Box/Bench Squat | 3 | 8-Dec | ||
| [309] | 1a | Squat | Goblet Box/Bench Squat | 4 | 8 – 12 | ||
| [309] | 1a | Push - Horizontal | Leg Extension Machine | 3 | 8-Dec | ||
| [309] | 1a | Squat | Box/Bench Squat (parallel) | 3 | 8 | ||
| [309] | 1a | Squat | Goblet Box/Bench Squat | 10 | 3 | 8 | |
| [309] | 1a | Stretching | Calf static roller release | 1 | 30 sec | ||
| [309] | 1a | Squat | Back Squat (high) | 4 | 5 | ||
| [309] | 1a | Squat | Goblet Squat (KB or DB) | 3 | 8 | ||
| [309] | 1a | Pulling - Horizontal | Seated Cable Row | 3 | 8 | ||
| [309] | 1a | Pulling - Horizontal | Seated Cable Row | 3 | 8 | ||
| [309] | 1a | Pulling - Horizontal | Seated Cable Row | 3 | 8 | ||
| [309] | 1a | Pulling - Horizontal | Seated Cable Row | 3 | 8 | ||
| [309] | 1a | Squat | Goblet Squat (KB or DB) | 3 | 8 | ||
| [309] | 1a | Pulling - Vertical | Lat Pulldown (machine) | 3 | 8 | ||
| [309] | 1a | Pulling - Vertical | Lat Pulldown (v-bar) | 3 | 8 | ||
| [309] | 1a | Squat | Goblet Squat (KB or DB) | 3 | 8 | ||
| [309] | 1a | Pulling - Vertical | Lat Pulldown (v-bar) | 3 | 8 | ||
| [309] | 1a | Squat | Goblet Squat (KB or DB) | 3 | 8 | ||
| [309] | 1a | Squat | Box/Bench Squat (parallel) | 3 | 8 | ||
| [309] | 1a | Squat | Box/Bench Squat (parallel) | 3 | 8 | ||
| [309] | 1a | Pulling - Vertical | Lat Pulldown (v-bar) | 3 | 10 | ||
| [309] | 1a | Squat | Goblet Squat (KB or DB) | 3 | 8 | ||
| [309] | 1a | Squat | Front Squat | 3 | 8 | ||
| [309] | 1a | Pulling - Vertical | Lat Pulldown (v-bar) | 3 | 8 |