Exercise |
Sets/reps. |
RI |
Tempo |
Lunge & row → Single-leg squat & pull |
2 x 10-15 |
1' |
-/2-0-E |
Push-up progression |
2 x 10-15 |
1' |
2-0-E |
One-arm dumbbell bench press on stability ball |
2 x 8-12 |
1' |
2-0-2 |
Overhead squat |
2 x 10-15 |
1' |
2-0-1 |
Pull-up progression |
2 x 10-15 |
1' |
2-0-E |
3-Spot chopping lunge → 3-Spot lunge & upright row |
2 x 12 |
1' |
- |
Staggered stance chest press |
2 x 10-15 |
1' |
2-0-E |
Resisted slide-board back lunge & press (AIREX) |
2 x 10-15 |
1' |
2-0-E |
Stability ball seated PNF rotational chop → Standing PNF rotational chop |
2 x 8-12 |
1' |
- |
Stability ball seated PNF rotational lift → Standing PNF rotational lift |
2 x 8-12 |
1' |
- |
Single-leg hamstring combination |
2 x +2 reps/week |
1' |
2-0-2 |
Barbell row |
2 x 10-15 |
1' |
2-0-E |
YMCA on incline bench |
2 x +2 reps/week |
1' |
- |