Warm-up with 10 minutes on the tread mill at a steady pace. Do not allow more than 90 seconds of rest time between each SET.

BB BACK SQUAT  4 SETS / 12 REPS

BB SUMO DEADLIFTS  4 SETS / 12 REPS

BB ROMANIAN DEADLIFTS  4 SETS / 15 REPS

HAMSTRING CURLS  4 SETS / 15 REPS

BACK EXTENSIONS  4 SETS / 15 REPS

CB DONKEY KICKS (E/L)  4 SETS / 15 REPS

Warm-up with 10 minutes on the tread mill at a steady pace. Do not allow more than 90 seconds of rest time between each SET.

WIDE GRIP LAT PULLDOWNS  4 SETS / 12 REPS

V-BAR PULLDOWNS  4 SETS / 12 REPS

SEATED CABLE ROWS  4 SETS / 12 REPS

INCLINE DB CURLS  4 SETS / 15 REPS

DB SEATED HAMMER CURLS  4 SETS / 15 REPS

DB CLOSE GRIP PRESS  4 SETS / 12 REPS

Warm-up with 10 minutes on the tread mill at a steady pace. Do not allow more than 90 seconds of rest time between each SET.

BB SUMO DEADLIFTS  4 SETS / 12 REPS

BB HIP THRUST  4 SETS / 15 REPS

GOOD MORNINGS  4 SETS / 15 REPS

ELEVATED REVERSE LUNGE (E/L)  4 SETS / 15 REPS

CB PULL THROUGHS  4 SETS / 15 REPS

CB GLUTE KICKBACKS (E/L)  4 SETS / 15 REPS

MACHINE HIP ABDUCTORS  4 SETS / 15 REPS

STAIRMASTER  1 SET / 30 MIN 

Warm-up with 10 minutes on the tread mill at a steady pace. Do not allow more than 90 seconds of rest time between each SET.

HACK SQUAT  4 SETS / 15 REPS

BB CONVENTIONAL DEADLIFT  4 SETS / 12 REPS

DB ROMANIAN DEADLIFT  4 SETS / 15 REPS

DB SUMO DEADLIFT  4 SETS / 15 REPS

DB S/L HIP THRUST  4 SETS / 15 REPS

LEG EXTENTIONS  4 SETS / 15 REPS

Warm-up with 10 minutes on the tread mill at a steady pace. Do not allow more than 90 seconds of rest time between each SET.

BURPEES  4 SETS / 10 REPS

FLUTTER KICKS   4 SETS / 30 SECONDS

DB STEP-UPS (E/L)  4 SETS / 12 REPS

MOUNTAIN CLIMBERS  4 SETS / 30 SECONDS

JUMPING LUNGES  4 SETS / 20 REPS

PLANKS  4 SETS / 30 SECONDS

END OF WEEK