| 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' |
- |
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