Day 1

Day 2

Activation Warmup - Day 1

Body Weight Step Ups (2 x 8 each side)

• Knee is at 90 degrees when stepping on box
• Focus on driving opposite knee above waist

Push Ups (2 x 8)

• Keep core tight through movement

Prone W Push Outs (2 x 10)

• Reach out as far as possible
• Hold for 2 seconds and walk back to hands

Side Plank Leg Lift (2 x 10 each side)

Activation Warmup - Day 2

Leopard Crawl (2 x 10 yards)

• Hands underneath shoulders, knees underneath hips
• Knees just off ground

Prone Angels (2 x 10)

Lateral Lunge (2 x 10 each)

• Keep opposite leg straight
• Stand back up at top of workout

Plank with Reach (2 x 8 each)

• Keep core tight through movement

Exercises - Day 1

Band Assisted Clap Push Up (3 x 5)

• Attach band to top of squat rack
• One clap

Continuous Box Jumps (3 x 10)

Box at knee height, land on box without knees coming together.

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Back Squat (Warm Up x5, Warm Up x3, Warm Up x1, x 5, x 5, x 5)

Rest 60 seconds between sets

• Tuck tail bone underneath the spine
• Engage core(squeeze butt, stomach, and back) through whole lift
• Hinge at hips and knees
• Knees go slightly forward, but stay behind toes
• Focus on Back Straight, Chin level
• Focus on Butt sinking below knees(90 degrees of more)

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Landmine Toss (3 x 6 each side)

• Keep good squat form - See above for "Back Squat" for squat form.

Kneeling Skater Jumps (3 x 3 each side)

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Push Press (2 x 6)

Light weight on bar

Dumbbell(DB) Ham Touch into Step (2 x 8 each side)

Step to bench or box after ham touch

• Engage core(squeeze butt, stomach, and back) through whole lift
• Focus on keeping core tight

Kneeling Ankle Rocker (2 x 12 each ankle)

• Focus on keeping the knee in line with the foot
• Slowly lean forward to reduce the angle of the ankle joint
• Go as far as possible and return to starting position.

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Dumbbell Row (2 x 10)

• Trunk aligned parallel to floor
• Foot on floor on the same side as the arm performing the row
• Pull dumbbell towards the ribs, slightly brush side with elbow
• Lower dumbbell in controlled manner in the same path as pull

Dumbbell(DB) Skull Crusher (2 x 10)

• Hinge at elbows
• Keep upper arm in place for the entire movement

Medicine Ball Russian Twist (2 x 12 each)

• Control your movement
• Pinch shoulders blades together when performing movement

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Plate Holds (2 x Failure)

• Stand upright
• Remember to breath
• Hold until you can no longer hold

Exercises - Day 2

Split Squat Iso Pull (3 x 7 seconds each)

USE IN NEW RACKS ONLY!!!

Lunge Jumps (3 x 3 each)

• Keep upper body tall

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Bench (Warm Up x5, Warm Up x3, Warm Up x1, x 4, x 4, x 4)

Rest 60 seconds between sets

• Start with weight above chest
• Bring weight down to tap your chest(inhale during movement)
• Press weight up to starting position(exhale during movement)
• Focus on the inhale and exhale

rest 60 seconds between sets

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Deadlift (Warm Up x5, Warm Up x3, Warm Up x1, x 4, x 4, x 4)

+Additional Deadlift Instructions

Rest 60 seconds between sets

• Barbell over mid-foot
• Hands outside of legs
• Bring shins to the barbell
• Squeeze chest out/up(Straight arms) - Straightens back
• Drag barbell up your body
• Engage core(squeeze butt, stomach, and back) through whole lift

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Box Jumps (3 x 5)

Rest 60 seconds between sets

• Land on box without knees coming together

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Seated DB Shoulder Press (2 x 8)

Pull Ups (2 x 5)

• Pinch shoulder blades together when performing exercise

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Swiss Ball(SB) Leg Curl (2 x 12 each)

• Keep core engaged
• Roll ball towards your butt until toes are on the ball
• Knees, hips, shoulders should be aligned

Plank on Swiss Ball (2 x 30 seconds)

• Hands under shoulders
• Engage core(squeeze butt, stomach, and back) through whole lift

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Double Dumbbell Front Rack Carry (1 x 40 yards each)

• Engage core(squeeze butt, stomach, and back) through whole lift

Day 3

Activation Warmup

Laying Field Goals (2 x 8 each)

Single Leg Glute Lift (2 x 12 each)

• Shoulder, hip, and knee completely aligned

Messie Squat (2 x 8 each direction)

• No weight needed
• Engage core(squeeze butt, stomach, and back) through whole lift

Push Up into Down Dog Toe Touch (2 x 5)

Push Up after each toe touch

Exercises

Dumbbell Squat Jumps(3 x 8)

Rest 60 seconds between sets

• Engage core(squeeze butt, stomach, and back) through whole lift
• Do not let knees come toward each other

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Box Plyo Push Up (3 x 4)

• Engage core(squeeze butt, stomach, and back) through whole lift
• Can use boxes or bumper plates

External Rotation OC (3 x 12)

USE 2.5 LBS!!!!!!!!!!

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Bench Toss (3 x 6)

Just the bar

Single Leg(SL) Box Jumps (3 x 4 each leg)

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Goblet Squat (Warm Up x8, Warm Up x5, x8, x8, x8)

Rest 60 seconds between sets

• Hold weight on upper chest(if using weight)
• Feet shoulder width or a bit wider
• Knees track over toes(Knees do NOT move toward middle of body)
• Focus on Back Straight, Chin level
• Focus on Butt sinking below knees(90 degrees of more)

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Single Arm(SA) Dumbbell GH Row (2 x 10)

• Engage entire core
• Keep spine vertical, don't lean to one side.

Side Plank Under/Over (2 x 8 each)

• Engage entire core

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Side Raise (2 x 10)

• Control weight for entire movement

Seated Dumbbell Curl (2 x 10)

• Engage entire core
• Do not rock one way or another

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Dumbbell Farmer Carry (1 x 40 yards)

with partner - Use Band like this

• Engage entire core. Pinch shoulder blades together, stick chest out