Light intensity

Exercise Sets/reps. RI Tempo
Lunge & rowSingle-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 lunge3-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 chopStanding PNF rotational chop 2 x 8-12 1' -
Stability ball seated PNF rotational liftStanding 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' -