Light intensity

Exercise Sets/reps RI Tempo
Single-leg squat progression (AIREX) 2 x 12-15 1' 2-0-E
Push-up progression 2 x 10-15 1' 2-0-E
Bench press (dumbbells) on SB 2 x 8-12 1' 2-0-2
Lateral squat3-Spot lunge 2 x 10-12/2 x 12 1' 2-0-E/-
Staggered stance, one-arm low rowOne-arm, one-leg low row 2 x 10-15 1' 2-0-1
Single-leg squat & reach (AIREX) → Single-leg squat & reach around the clock (AIREX) 2 x 12-15 1' 2-0-1
Half-kneeling PNF rotational chop 2 x 10-15 1' -
Half-kneeling PNF rotational lift 2 x 10-15 1' -
Standing one-arm dumbbell press 2 x 8-12 1' 2-0-E
Hamstring combination 2 x +2 reps/week 1' 2-0-2
Shoulder around the clock on stability ball 2x +2 reps/week 1' -
Row - external rotation - press 2 x 10-15 1' -
Straight-leg raise 2 x 15-20 1' 2-0-1
Abdominal rollouts 2 x 15-20 1' 2-0-1