November 3, 2026

9 hours ago

1 min read

(A) 3 Sets

5 Broad Jump

5/ DB SA Push Press

Rest 60-90 sec

(B) 3 Sets

10/ DB Split Stance RDL

10 Landmine Tall Kneeling Overhead Press

Rest 120 sec

(C) 3 Sets

10/ SL Hip Thrust

10/ DB SA Incline Bench Press

Rest 120 sec

(D) 3 Sets

10/ Wall Push Deadbug

10/ Banded Glute Bridge March

Rest 60-90 sec

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(A) 3 Sets 6 Depth Drop to Jump 6 Ball Granny Toss Rest 60-90 sec (B) 3 Sets 10 Tempo Goblet Squat/ Dual KB Front Squat 10 BB Inverted Row + Pause Rest 120 sec (C) 3 Sets 10 DB Rainbow Squat 10 RB

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(A) 3 Sets 3/ Half Turkish Get Up 5/ MB Tall Kneeling Get Ups Rest 60 Sec (B) 4 Sets 60 sec on/15 Sec off -Machine of Choice -Push Ups -Walking Lunges -Hip Thrusts -Straight Leg Sit ups Rest 120 sec b

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(A) 3 Sets 6/ Lateral Bound 6/ DB SA High Pull from Floor Rest 60-90 sec (B) 3 Sets 10/ DB Front Foot Elevated Spilt Squat 10/ DB SA Supported Row Rest 120 sec (C) 3 Sets 10/ DB Lateral Step Up 10-1

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