Strength & Endurance training :

Strength & Endurance training refers to any form of resistance training. This includes bodyweight
exercise, weight training or any other form of resistance work. Also this training includer interval
work, minute drills . Strength & Endurance training is the foundation of our program. Our first
phase of strength training is what we call functional capacity. We circuit multidirectional lunges into
squat jumps into pull ups and finish with a locomotion series of skipping, leaping, jumping, and
hopping. A great way to have a quantifiable measure of intensity is to check the heart rate.

This number gives you a measure of how to increase or decrease the intensity of the circuits.

WHY DO THIS TYPE OF TRAINING?

Highintensity interval-style training are extremely effective in building fitness. More importantly, it
serves as an amazing fat-burning and body-transforming mode of exercise. With more and more
research showing just how much more effective and efficient it is when compared to standard
aerobic-style
cardio, all of them prove to be extremely effective in building fitness and shedding fat while not
compromising valuable muscle mass.

Below is a sample week that integrates all of the ingredients listed above. This program requires 3

Endirance training days per week.

Day 1 – Endurance workout

Day 2 – Leg workout

Day 3 – Strenght workout

Day 4 – Active rest running

Day 5 – Endurance workout

Day 6 – Leg workout

Day 7 – Rest day

 WARM UP

A. General warm-up/non-impact based joint & muscular prep , easy dynamic stretches

B. Metabolic/cardiovascular prep

C. Basic core activation

Option :
Jog or skip for 2-4 min then perform:
a) wrist rolls; , banded work
b) slow shoulder circles
c) neck rolls;
d) knee hugs;
e) hip ER pulls or seated glute stretch;
f) quad stretch.

Metabolic / cardiovascular prep

This step involves more “aggressive” running, skipping. Movement takes place in different planes
geared at preparing the joints and nervous system .

a) Jumping jacks
b) Sideways knee ups - down and back x 2
c) High skips down, deer runs back
d) jumping forwards, jumping
facing L, jumping backwards, jumping facing R
Other ideas include: butt-kickers, high knee runs, burpees…

Basic core activation:

a) Plank hold
b) Elbow plank – side plank
c) Birdog
d) Dead Bug
e) Banded Pallof press
WEEK 1

DAY 1 :
- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : 4 SETS / 5 – 7 MIN REST BETWEEN SETS

- 15 Pull ups

- 30 Push ups

- 15 Toes to bar

- 20 Dips

- 15 Burpees

NO REST BETWEEN EXERCISES.

WORKOUT 2 : CHIN UPS – TRICEPS EXTENSIONS SUPERSET

10 REPS EACH EXERCISE / 4 SETS
90 – 120 SEC REST BETWEEN SETS

WORKOUT 3 : PIKE PUSH UPS – ELEVATED

7 REPS / 5 SETS
90 SEC REST BETWEEN SETS
DAY 2
WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

10 x Hollow rock

WORKOUT 1 : 3 REP BACK SQUAT (15-20mins to build to your 3 rep max)

12 reps

8 reps

6 reps

5 reps

3 rep max

WORKOUT 2 : 4 sets DB split squats x 12 Reps

WORKOUT 3 : 4 sets DB Split Stance Deadlifts x 12 Reps

WORKOUT 4 : 4 sets hyper extension x 12 Reps

60 SEC REST BETWEEN SETS

WORKOUT 5 : BACK SQUAT HEEL ELEVATED

12 reps / 4 sets

WORKOUT 4 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS CALF

ROUTINE:

- Single leg Standing Calf Raise : 10 REPS EACH LEG / 5 SETS

When you performing an exercise, make sure you are on an elevated surface. In this case you will be

able to work the full range of motion. Slowly raise your heels until you feel a stretch in your calf
muscles. MINIMIZE THE REST BETWEEN THE SETS - Standing Calf Raise ( Both legs) : 12 REPS / 3SETS

- Standing Calf Raise (Toes Neutral) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes In) : 12 REPS / 3 SET

DAY 3

WARM UP

- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : MUSCLE UPS ( banded)

MAX REPS / 4 SETS

PULL UPS : 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
V-UPS : 2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20
PUSH UPS : 3 – 6 – 9 – 12 – 15 – 18 – 21 – 24

Once you reach Step 10 , you will work backwards from Step 9 all the way back to Step 1 .

Your complete workout will include :

100 Pull ups

200 V- ups
216 Push ups
DAY 5
WARM UP

- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : REST BETWEEN WORKOUTS – 3-5 MIN

20 PULL UPS

35 PUSH UPS

35 JUMPING SQUAT

20 TOES TO BAR

35 DIPS

WORKOUT 2:

15 PULL UPS

30 PUSH UPS

30 JUMPING SQUAT

15 TOES TO BAR

30 DIPS

WORKOUT 3:

10 PULL UPS

25 PUSH UPS

25 JUMPING SQUAT

10 TOES TO BAR

25 DIPS

WORKOUT 4 : ELBOW PLANK

2 MIN WORK – 1 MIN REST / 2 SETS

DAY 6

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat
ADV: WEIGHTED W/HEAVY BACKPACK OR VEST

1. ALTERNATING COSSACK SQUATS: 3 X 10

(Rest 60secs)

2A: TEMPO SQUATS

1st Set x 15 (@3sec Eccentric and 3sec Concentric Tempo)

2nd set x 12 (@4sec Eccentric and 4sec Concentric Tempo)

3rd set x 12 (@5sec Eccentric and 5sec Concentric Tempo)

4th set x 10 (@8sec Eccentric and 3sec Concentric Tempo)

2B: BULGARIAN SPLT SQUATS

1st Set x 12 (@3sec Eccentric and 2sec Concentric Tempo)

2nd set x 12 (@4sec Eccentric and 2sec Concentric Tempo)

3rd set x 12 (@5sec Eccentric and 2sec Concentric Tempo)

4th set x 10 (@6sec Eccentric and 2sec Concentric Tempo)

(Rest 60secs)

3A: PISTOL SQUATS (Or Bench Pistol Squats): 3sets x 12 Each Leg

3B: SPLIT SQUATS: 3sets x 12 Each Leg (3sec Eccentric Tempo)

(Rest 60secs)

4A: ALTERNATING LUNGES: 3sets x 20 (10 each leg)

4B SINGLE LEG GLUTE BRIDGE: 3sexts x 10 Each Leg

4C: CALF RAISES: 3sets x 20

WEEK 2

DAY 1 :
- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : MUSCLE UPS ( BANDED )

MAX REPS / 3 SETS

WORKOUT 2 : PULL UPS – REGULAR DIPS SUPERSET / 7 SETS

10 PULL UPS

20 DIPS

60 – 90 SEC REST BETWEEN SETS

WORKOUT 3 : CHIN UPS – PUSH UPS SUPERSET / 7 SETS

10 CHIN UPS

20 PUSH UPS

60 – 90 SEC REST BETWEEN SETS

REST BETWEEN WORKOUT 2 AND 3 : 2 MIN

WORKOUT 4 : TRICEPS EXTENSIONS

7 REPS / 4 SETS

90 SEC REST BETWEEN SETS

DAY 2

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : BACK SQUATS

3RM BACK SQUAT : 15mins Build up to 3 rep max

1st Set - 15reps

2nd set - 12 Reps

3rd Set - 10 reps

4th - 6 reps

5th - 3 reps

WORKOUT 2 : JUMPING LUNGES

30 REPS / 4 SETS

WORKOUT 3 : BULGARIAN SPLIT SQUATS – WEIGHTED

12 REPS EACH LEG / 5 SETS (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 4 : WALL SIT

45 SEC / 4 SETS : 90 SEC REST BETWEEN SETS

WORKOUT 5 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS
DAY 3 / WARM UP

12 lying banded leg raises each leg

12 banded Scapula Retractions

12 Banded Pull Aparts
12 Banded Front raises
Repeat each exercise 2 times
1.SUPERSET : 5 SETS / 60 – 90 SEC REST BETWEEN THE SETS

EXERCISE REPS

CHIN UP – CLOSE GRIP 10

TRICEPS EXTENSION 10

2.SUPERSET : 5 SETS / 60 – 90 SEC REST BETWEEN THE SETS

EXERCISE REPS

ISOMETRIC CHIN UP – 3 SEC 10

STRAIGHT BAR DIP 20

3.SUPERSET : 5 SETS / 60 – 90 SEC REST BETWEEN THE SETS

EXERCISE REPS

HAMMER PULL UP 10

REGULAR DIPS 20
DAY 5
WARM UP

- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : PULL UPS / 60 – 90 SEC REST BETWEEN SETS

15 – 14 – 13 – 12 – 11 – 10 – 9 – 8 – 7 – 6 - 5

WORKOUT 2 : REGULAR DIPS / 60 – 90 SEC REST BETWEEN SETS

20 – 19 – 18 – 17 – 16 – 15 – 14 – 13 -12 – 11 - 10

WORKOUT 3 : CHIN UPS / 60 – 90 SEC REST BETWEEN SETS

10 – 9 – 8 – 7 – 6 – 5 – 5 – 5 – 5

WORKOUT 4 : PUSH UPS / 60 – 90 SEC REST BETWEEN SETS

25 – 24 – 23 – 22 – 21 - 20

5 MIN REST BETWEEN WORKOUTS

DAY 6

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

JUMPING SQUAT + WALL SIT / 4 SETS

20 REPS + 35 SEC HOLD

60 SEC REST BETWEEN SETS

JUMPING LUNGES : 30 REPS / 4 SETS

REGULAR SQUAT : 50 - 40 – 30 – 20 - 20

PISTOL SQUAT : 7 REPS EACH LEG / 4 SETS

BULGARIAN SPLT SQUATS

10 reps each leg / 4 sets (@3sec Eccentric and 2sec Concentric Tempo)

HAMSTRING CURLS : 12 REPS / 4 SETS

BANDED OR DB

90 – 120 SEC REST BETWEEN SETS

5 MIN REST BETWEEN EXERCISES

WEEK 3

DAY 1 :
- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : 4 SETS / 5 – 7 MIN REST BETWEEN SETS

- 15 Pull ups

- 30 Push ups

- 15 Toes to bar

- 20 Dips

- 15 Burpees

NO REST BETWEEN EXERCISES.

WORKOUT 2 : CHIN UPS – TRICEPS EXTENSIONS SUPERSET

10 REPS EACH EXERCISE / 4 SETS
90 – 120 SEC REST BETWEEN SETS

WORKOUT 3 : PIKE PUSH UPS – ELEVATED

7 REPS / 5 SETS
90 SEC REST BETWEEN SETS
DAY 2
WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

10 x Hollow rock

WORKOUT 1 : 3 REP BACK SQUAT (15-20mins to build to your 3 rep max)

12 reps

8 reps

6 reps

5 reps

3 rep max

WORKOUT 2 : 4 sets DB split squats x 12 Reps

WORKOUT 3 : 4 sets DB Split Stance Deadlifts x 12 Reps

WORKOUT 4 : 4 sets hyper extension x 12 Reps

60 SEC REST BETWEEN SETS

WORKOUT 5 : BACK SQUAT HEEL ELEVATED

12 reps / 4 sets

WORKOUT 4 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS CALF

ROUTINE:

- Single leg Standing Calf Raise : 10 REPS EACH LEG / 5 SETS

When you performing an exercise, make sure you are on an elevated surface. In this case you will be

able to work the full range of motion. Slowly raise your heels until you feel a stretch in your calf
muscles. MINIMIZE THE REST BETWEEN THE SETS - Standing Calf Raise ( Both legs) : 12 REPS / 3SETS

- Standing Calf Raise (Toes Neutral) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes In) : 12 REPS / 3 SET

DAY 3

WARM UP

- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : MUSCLE UPS ( banded)

MAX REPS / 4 SETS

PULL UPS : 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
V-UPS : 2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20
PUSH UPS : 3 – 6 – 9 – 12 – 15 – 18 – 21 – 24

Once you reach Step 10 , you will work backwards from Step 9 all the way back to Step 1 .

Your complete workout will include :

100 Pull ups

200 V- ups
216 Push ups
DAY 5
WARM UP

- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : REST BETWEEN WORKOUTS – 3-5 MIN

20 PULL UPS

35 PUSH UPS

35 JUMPING SQUAT

20 TOES TO BAR

35 DIPS

WORKOUT 2:

15 PULL UPS

30 PUSH UPS

30 JUMPING SQUAT

15 TOES TO BAR

30 DIPS

WORKOUT 3:

10 PULL UPS

25 PUSH UPS

25 JUMPING SQUAT

10 TOES TO BAR

25 DIPS

WORKOUT 4 : ELBOW PLANK

2 MIN WORK – 1 MIN REST / 2 SETS

DAY 6

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat
ADV: WEIGHTED W/HEAVY BACKPACK OR VEST

1. ALTERNATING COSSACK SQUATS: 3 X 10

(Rest 60secs)

2A: TEMPO SQUATS

1st Set x 15 (@3sec Eccentric and 3sec Concentric Tempo)

2nd set x 12 (@4sec Eccentric and 4sec Concentric Tempo)

3rd set x 12 (@5sec Eccentric and 5sec Concentric Tempo)

4th set x 10 (@8sec Eccentric and 3sec Concentric Tempo)

2B: BULGARIAN SPLT SQUATS

1st Set x 12 (@3sec Eccentric and 2sec Concentric Tempo)

2nd set x 12 (@4sec Eccentric and 2sec Concentric Tempo)

3rd set x 12 (@5sec Eccentric and 2sec Concentric Tempo)

4th set x 10 (@6sec Eccentric and 2sec Concentric Tempo)

(Rest 60secs)

3A: PISTOL SQUATS (Or Bench Pistol Squats): 3sets x 12 Each Leg

3B: SPLIT SQUATS: 3sets x 12 Each Leg (3sec Eccentric Tempo)

(Rest 60secs)

4A: ALTERNATING LUNGES: 3sets x 20 (10 each leg)

4B SINGLE LEG GLUTE BRIDGE: 3sexts x 10 Each Leg

4C: CALF RAISES: 3sets x 20

WEEK 4

DAY 1 :
- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : MUSCLE UPS ( BANDED )

MAX REPS / 3 SETS

WORKOUT 2 : PULL UPS – REGULAR DIPS SUPERSET / 7 SETS

10 PULL UPS

20 DIPS

60 – 90 SEC REST BETWEEN SETS

WORKOUT 3 : CHIN UPS – PUSH UPS SUPERSET / 7 SETS

10 CHIN UPS

20 PUSH UPS

60 – 90 SEC REST BETWEEN SETS

REST BETWEEN WORKOUT 2 AND 3 : 2 MIN

WORKOUT 4 : TRICEPS EXTENSIONS

7 REPS / 4 SETS

90 SEC REST BETWEEN SETS

DAY 2

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : BACK SQUATS

3RM BACK SQUAT : 15mins Build up to 3 rep max

1st Set - 15reps

2nd set - 12 Reps

3rd Set - 10 reps

4th - 6 reps

5th - 3 reps

WORKOUT 2 : JUMPING LUNGES

30 REPS / 4 SETS

WORKOUT 3 : BULGARIAN SPLIT SQUATS – WEIGHTED

12 REPS EACH LEG / 5 SETS (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 4 : WALL SIT

45 SEC / 4 SETS : 90 SEC REST BETWEEN SETS

WORKOUT 5 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS
DAY 3 / WARM UP

12 lying banded leg raises each leg

12 banded Scapula Retractions

12 Banded Pull Aparts
12 Banded Front raises
Repeat each exercise 2 times
1.SUPERSET : 5 SETS / 60 – 90 SEC REST BETWEEN THE SETS

EXERCISE REPS

CHIN UP – CLOSE GRIP 10

TRICEPS EXTENSION 10

2.SUPERSET : 5 SETS / 60 – 90 SEC REST BETWEEN THE SETS

EXERCISE REPS

ISOMETRIC CHIN UP – 3 SEC 10

STRAIGHT BAR DIP 20

3.SUPERSET : 5 SETS / 60 – 90 SEC REST BETWEEN THE SETS

EXERCISE REPS

HAMMER PULL UP 10

REGULAR DIPS 20
DAY 5
WARM UP

- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : PULL UPS / 60 – 90 SEC REST BETWEEN SETS

15 – 14 – 13 – 12 – 11 – 10 – 9 – 8 – 7 – 6 - 5

WORKOUT 2 : REGULAR DIPS / 60 – 90 SEC REST BETWEEN SETS

20 – 19 – 18 – 17 – 16 – 15 – 14 – 13 -12 – 11 - 10

WORKOUT 3 : CHIN UPS / 60 – 90 SEC REST BETWEEN SETS

10 – 9 – 8 – 7 – 6 – 5 – 5 – 5 – 5

WORKOUT 4 : PUSH UPS / 60 – 90 SEC REST BETWEEN SETS

25 – 24 – 23 – 22 – 21 - 20

5 MIN REST BETWEEN WORKOUTS

DAY 6

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

JUMPING SQUAT + WALL SIT / 4 SETS

20 REPS + 35 SEC HOLD

60 SEC REST BETWEEN SETS

JUMPING LUNGES : 30 REPS / 4 SETS

REGULAR SQUAT : 50 - 40 – 30 – 20 - 20

PISTOL SQUAT : 7 REPS EACH LEG / 4 SETS

BULGARIAN SPLT SQUATS

10 reps each leg / 4 sets (@3sec Eccentric and 2sec Concentric Tempo)

HAMSTRING CURLS : 12 REPS / 4 SETS

BANDED OR DB

90 – 120 SEC REST BETWEEN SETS

5 MIN REST BETWEEN EXERCISES

WEEK 5

DAY 1 :
- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : 4 SETS / 5 – 7 MIN REST BETWEEN SETS

- 15 Pull ups

- 30 Push ups

- 15 Toes to bar

- 20 Dips

- 15 Burpees

NO REST BETWEEN EXERCISES.

WORKOUT 2 : CHIN UPS – TRICEPS EXTENSIONS SUPERSET

10 REPS EACH EXERCISE / 4 SETS
90 – 120 SEC REST BETWEEN SETS

WORKOUT 3 : PIKE PUSH UPS – ELEVATED

7 REPS / 5 SETS
90 SEC REST BETWEEN SETS
DAY 2
WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

10 x Hollow rock

WORKOUT 1 : 3 REP BACK SQUAT (15-20mins to build to your 3 rep max)

12 reps

8 reps

6 reps

5 reps

3 rep max

WORKOUT 2 : 4 sets DB split squats x 12 Reps

WORKOUT 3 : 4 sets DB Split Stance Deadlifts x 12 Reps

WORKOUT 4 : 4 sets hyper extension x 12 Reps

60 SEC REST BETWEEN SETS

WORKOUT 5 : BACK SQUAT HEEL ELEVATED

12 reps / 4 sets

WORKOUT 4 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS CALF

ROUTINE:

- Single leg Standing Calf Raise : 10 REPS EACH LEG / 5 SETS

When you performing an exercise, make sure you are on an elevated surface. In this case you will be

able to work the full range of motion. Slowly raise your heels until you feel a stretch in your calf
muscles. MINIMIZE THE REST BETWEEN THE SETS - Standing Calf Raise ( Both legs) : 12 REPS / 3SETS

- Standing Calf Raise (Toes Neutral) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes In) : 12 REPS / 3 SET

DAY 3

WARM UP

- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : MUSCLE UPS ( banded)

MAX REPS / 4 SETS

PULL UPS : 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
V-UPS : 2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20
PUSH UPS : 3 – 6 – 9 – 12 – 15 – 18 – 21 – 24

Once you reach Step 10 , you will work backwards from Step 9 all the way back to Step 1 .

Your complete workout will include :

100 Pull ups

200 V- ups
216 Push ups
DAY 5
WARM UP

- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : REST BETWEEN WORKOUTS – 3-5 MIN

20 PULL UPS

35 PUSH UPS

35 JUMPING SQUAT

20 TOES TO BAR

35 DIPS

WORKOUT 2:

15 PULL UPS

30 PUSH UPS

30 JUMPING SQUAT

15 TOES TO BAR

30 DIPS

WORKOUT 3:

10 PULL UPS

25 PUSH UPS

25 JUMPING SQUAT

10 TOES TO BAR

25 DIPS

WORKOUT 4 : ELBOW PLANK

2 MIN WORK – 1 MIN REST / 2 SETS

DAY 6

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat
ADV: WEIGHTED W/HEAVY BACKPACK OR VEST

1. ALTERNATING COSSACK SQUATS: 3 X 10

(Rest 60secs)

2A: TEMPO SQUATS

1st Set x 15 (@3sec Eccentric and 3sec Concentric Tempo)

2nd set x 12 (@4sec Eccentric and 4sec Concentric Tempo)

3rd set x 12 (@5sec Eccentric and 5sec Concentric Tempo)

4th set x 10 (@8sec Eccentric and 3sec Concentric Tempo)

2B: BULGARIAN SPLT SQUATS

1st Set x 12 (@3sec Eccentric and 2sec Concentric Tempo)

2nd set x 12 (@4sec Eccentric and 2sec Concentric Tempo)

3rd set x 12 (@5sec Eccentric and 2sec Concentric Tempo)

4th set x 10 (@6sec Eccentric and 2sec Concentric Tempo)

(Rest 60secs)

3A: PISTOL SQUATS (Or Bench Pistol Squats): 3sets x 12 Each Leg

3B: SPLIT SQUATS: 3sets x 12 Each Leg (3sec Eccentric Tempo)

(Rest 60secs)

4A: ALTERNATING LUNGES: 3sets x 20 (10 each leg)

4B SINGLE LEG GLUTE BRIDGE: 3sexts x 10 Each Leg

4C: CALF RAISES: 3sets x 20

WEEK 6

DAY 1 :
- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : MUSCLE UPS ( BANDED )

MAX REPS / 3 SETS

WORKOUT 2 : PULL UPS – REGULAR DIPS SUPERSET / 7 SETS

10 PULL UPS

20 DIPS

60 – 90 SEC REST BETWEEN SETS

WORKOUT 3 : CHIN UPS – PUSH UPS SUPERSET / 7 SETS

10 CHIN UPS

20 PUSH UPS

60 – 90 SEC REST BETWEEN SETS

REST BETWEEN WORKOUT 2 AND 3 : 2 MIN

WORKOUT 4 : TRICEPS EXTENSIONS

7 REPS / 4 SETS

90 SEC REST BETWEEN SETS

DAY 2

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : BACK SQUATS

3RM BACK SQUAT : 15mins Build up to 3 rep max

1st Set - 15reps

2nd set - 12 Reps

3rd Set - 10 reps

4th - 6 reps

5th - 3 reps

WORKOUT 2 : JUMPING LUNGES

30 REPS / 4 SETS

WORKOUT 3 : BULGARIAN SPLIT SQUATS – WEIGHTED

12 REPS EACH LEG / 5 SETS (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 4 : WALL SIT

45 SEC / 4 SETS : 90 SEC REST BETWEEN SETS

WORKOUT 5 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS
DAY 3 / WARM UP

12 lying banded leg raises each leg

12 banded Scapula Retractions

12 Banded Pull Aparts
12 Banded Front raises
Repeat each exercise 2 times
1.SUPERSET : 5 SETS / 60 – 90 SEC REST BETWEEN THE SETS

EXERCISE REPS

CHIN UP – CLOSE GRIP 10

TRICEPS EXTENSION 10

2.SUPERSET : 5 SETS / 60 – 90 SEC REST BETWEEN THE SETS

EXERCISE REPS

ISOMETRIC CHIN UP – 3 SEC 10

STRAIGHT BAR DIP 20

3.SUPERSET : 5 SETS / 60 – 90 SEC REST BETWEEN THE SETS

EXERCISE REPS

HAMMER PULL UP 10

REGULAR DIPS 20
DAY 5
WARM UP

- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : PULL UPS / 60 – 90 SEC REST BETWEEN SETS

15 – 14 – 13 – 12 – 11 – 10 – 9 – 8 – 7 – 6 - 5

WORKOUT 2 : REGULAR DIPS / 60 – 90 SEC REST BETWEEN SETS

20 – 19 – 18 – 17 – 16 – 15 – 14 – 13 -12 – 11 - 10

WORKOUT 3 : CHIN UPS / 60 – 90 SEC REST BETWEEN SETS

10 – 9 – 8 – 7 – 6 – 5 – 5 – 5 – 5

WORKOUT 4 : PUSH UPS / 60 – 90 SEC REST BETWEEN SETS

25 – 24 – 23 – 22 – 21 - 20

5 MIN REST BETWEEN WORKOUTS

DAY 6

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

JUMPING SQUAT + WALL SIT / 4 SETS

20 REPS + 35 SEC HOLD

60 SEC REST BETWEEN SETS

JUMPING LUNGES : 30 REPS / 4 SETS

REGULAR SQUAT : 50 - 40 – 30 – 20 - 20

PISTOL SQUAT : 7 REPS EACH LEG / 4 SETS

BULGARIAN SPLT SQUATS

10 reps each leg / 4 sets (@3sec Eccentric and 2sec Concentric Tempo)

HAMSTRING CURLS : 12 REPS / 4 SETS

BANDED OR DB

90 – 120 SEC REST BETWEEN SETS

5 MIN REST BETWEEN EXERCISES

WEEK 7

DAY 1 :
- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : 4 SETS / 5 – 7 MIN REST BETWEEN SETS

- 15 Pull ups

- 30 Push ups

- 15 Toes to bar

- 20 Dips

- 15 Burpees

NO REST BETWEEN EXERCISES.

WORKOUT 2 : CHIN UPS – TRICEPS EXTENSIONS SUPERSET

10 REPS EACH EXERCISE / 4 SETS
90 – 120 SEC REST BETWEEN SETS

WORKOUT 3 : PIKE PUSH UPS – ELEVATED

7 REPS / 5 SETS
90 SEC REST BETWEEN SETS
DAY 2
WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

10 x Hollow rock

WORKOUT 1 : 3 REP BACK SQUAT (15-20mins to build to your 3 rep max)

12 reps

8 reps

6 reps

5 reps

3 rep max

WORKOUT 2 : 4 sets DB split squats x 12 Reps

WORKOUT 3 : 4 sets DB Split Stance Deadlifts x 12 Reps

WORKOUT 4 : 4 sets hyper extension x 12 Reps

60 SEC REST BETWEEN SETS

WORKOUT 5 : BACK SQUAT HEEL ELEVATED

12 reps / 4 sets

WORKOUT 4 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS CALF

ROUTINE:

- Single leg Standing Calf Raise : 10 REPS EACH LEG / 5 SETS

When you performing an exercise, make sure you are on an elevated surface. In this case you will be

able to work the full range of motion. Slowly raise your heels until you feel a stretch in your calf
muscles. MINIMIZE THE REST BETWEEN THE SETS - Standing Calf Raise ( Both legs) : 12 REPS / 3SETS

- Standing Calf Raise (Toes Neutral) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes In) : 12 REPS / 3 SET

DAY 3

WARM UP

- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : MUSCLE UPS ( banded)

MAX REPS / 4 SETS

PULL UPS : 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
V-UPS : 2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20
PUSH UPS : 3 – 6 – 9 – 12 – 15 – 18 – 21 – 24

Once you reach Step 10 , you will work backwards from Step 9 all the way back to Step 1 .

Your complete workout will include :

100 Pull ups

200 V- ups
216 Push ups
DAY 5
WARM UP

- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : REST BETWEEN WORKOUTS – 3-5 MIN

20 PULL UPS

35 PUSH UPS

35 JUMPING SQUAT

20 TOES TO BAR

35 DIPS

WORKOUT 2:

15 PULL UPS

30 PUSH UPS

30 JUMPING SQUAT

15 TOES TO BAR

30 DIPS

WORKOUT 3:

10 PULL UPS

25 PUSH UPS

25 JUMPING SQUAT

10 TOES TO BAR

25 DIPS

WORKOUT 4 : ELBOW PLANK

2 MIN WORK – 1 MIN REST / 2 SETS

DAY 6

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat
ADV: WEIGHTED W/HEAVY BACKPACK OR VEST

1. ALTERNATING COSSACK SQUATS: 3 X 10

(Rest 60secs)

2A: TEMPO SQUATS

1st Set x 15 (@3sec Eccentric and 3sec Concentric Tempo)

2nd set x 12 (@4sec Eccentric and 4sec Concentric Tempo)

3rd set x 12 (@5sec Eccentric and 5sec Concentric Tempo)

4th set x 10 (@8sec Eccentric and 3sec Concentric Tempo)

2B: BULGARIAN SPLT SQUATS

1st Set x 12 (@3sec Eccentric and 2sec Concentric Tempo)

2nd set x 12 (@4sec Eccentric and 2sec Concentric Tempo)

3rd set x 12 (@5sec Eccentric and 2sec Concentric Tempo)

4th set x 10 (@6sec Eccentric and 2sec Concentric Tempo)

(Rest 60secs)

3A: PISTOL SQUATS (Or Bench Pistol Squats): 3sets x 12 Each Leg

3B: SPLIT SQUATS: 3sets x 12 Each Leg (3sec Eccentric Tempo)

(Rest 60secs)

4A: ALTERNATING LUNGES: 3sets x 20 (10 each leg)

4B SINGLE LEG GLUTE BRIDGE: 3sexts x 10 Each Leg

4C: CALF RAISES: 3sets x 20

WEEK 8

DAY 1 :
- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : MUSCLE UPS ( BANDED )

MAX REPS / 3 SETS

WORKOUT 2 : PULL UPS – REGULAR DIPS SUPERSET / 7 SETS

10 PULL UPS

20 DIPS

60 – 90 SEC REST BETWEEN SETS

WORKOUT 3 : CHIN UPS – PUSH UPS SUPERSET / 7 SETS

10 CHIN UPS

20 PUSH UPS

60 – 90 SEC REST BETWEEN SETS

REST BETWEEN WORKOUT 2 AND 3 : 2 MIN

WORKOUT 4 : TRICEPS EXTENSIONS

7 REPS / 4 SETS

90 SEC REST BETWEEN SETS

DAY 2

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : BACK SQUATS

3RM BACK SQUAT : 15mins Build up to 3 rep max

1st Set - 15reps

2nd set - 12 Reps

3rd Set - 10 reps

4th - 6 reps

5th - 3 reps

WORKOUT 2 : JUMPING LUNGES

30 REPS / 4 SETS

WORKOUT 3 : BULGARIAN SPLIT SQUATS – WEIGHTED

12 REPS EACH LEG / 5 SETS (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 4 : WALL SIT

45 SEC / 4 SETS : 90 SEC REST BETWEEN SETS

WORKOUT 5 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS
DAY 3 / WARM UP

12 lying banded leg raises each leg

12 banded Scapula Retractions

12 Banded Pull Aparts
12 Banded Front raises
Repeat each exercise 2 times
1.SUPERSET : 5 SETS / 60 – 90 SEC REST BETWEEN THE SETS

EXERCISE REPS

CHIN UP – CLOSE GRIP 10

TRICEPS EXTENSION 10

2.SUPERSET : 5 SETS / 60 – 90 SEC REST BETWEEN THE SETS

EXERCISE REPS

ISOMETRIC CHIN UP – 3 SEC 10

STRAIGHT BAR DIP 20

3.SUPERSET : 5 SETS / 60 – 90 SEC REST BETWEEN THE SETS

EXERCISE REPS

HAMMER PULL UP 10

REGULAR DIPS 20
DAY 5
WARM UP

- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : PULL UPS / 60 – 90 SEC REST BETWEEN SETS

15 – 14 – 13 – 12 – 11 – 10 – 9 – 8 – 7 – 6 - 5

WORKOUT 2 : REGULAR DIPS / 60 – 90 SEC REST BETWEEN SETS

20 – 19 – 18 – 17 – 16 – 15 – 14 – 13 -12 – 11 - 10

WORKOUT 3 : CHIN UPS / 60 – 90 SEC REST BETWEEN SETS

10 – 9 – 8 – 7 – 6 – 5 – 5 – 5 – 5

WORKOUT 4 : PUSH UPS / 60 – 90 SEC REST BETWEEN SETS

25 – 24 – 23 – 22 – 21 - 20

5 MIN REST BETWEEN WORKOUTS

DAY 6

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

JUMPING SQUAT + WALL SIT / 4 SETS

20 REPS + 35 SEC HOLD

60 SEC REST BETWEEN SETS

JUMPING LUNGES : 30 REPS / 4 SETS

REGULAR SQUAT : 50 - 40 – 30 – 20 - 20

PISTOL SQUAT : 7 REPS EACH LEG / 4 SETS

BULGARIAN SPLT SQUATS

10 reps each leg / 4 sets (@3sec Eccentric and 2sec Concentric Tempo)

HAMSTRING CURLS : 12 REPS / 4 SETS

BANDED OR DB

90 – 120 SEC REST BETWEEN SETS

5 MIN REST BETWEEN EXERCISES

WEEK 9

DAY 1 :
- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : 4 SETS / 5 – 7 MIN REST BETWEEN SETS

- 15 Pull ups

- 30 Push ups

- 15 Toes to bar

- 20 Dips

- 15 Burpees

NO REST BETWEEN EXERCISES.

WORKOUT 2 : CHIN UPS – TRICEPS EXTENSIONS SUPERSET

10 REPS EACH EXERCISE / 4 SETS
90 – 120 SEC REST BETWEEN SETS

WORKOUT 3 : PIKE PUSH UPS – ELEVATED

7 REPS / 5 SETS
90 SEC REST BETWEEN SETS
DAY 2
WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

10 x Hollow rock

WORKOUT 1 : 3 REP BACK SQUAT (15-20mins to build to your 3 rep max)

12 reps

8 reps

6 reps

5 reps

3 rep max

WORKOUT 2 : 4 sets DB split squats x 12 Reps

WORKOUT 3 : 4 sets DB Split Stance Deadlifts x 12 Reps

WORKOUT 4 : 4 sets hyper extension x 12 Reps

60 SEC REST BETWEEN SETS

WORKOUT 5 : BACK SQUAT HEEL ELEVATED

12 reps / 4 sets

WORKOUT 4 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS CALF

ROUTINE:

- Single leg Standing Calf Raise : 10 REPS EACH LEG / 5 SETS

When you performing an exercise, make sure you are on an elevated surface. In this case you will be

able to work the full range of motion. Slowly raise your heels until you feel a stretch in your calf
muscles. MINIMIZE THE REST BETWEEN THE SETS - Standing Calf Raise ( Both legs) : 12 REPS / 3SETS

- Standing Calf Raise (Toes Neutral) : 12 REPS / 3 SETS

- Standing Calf Raise (Toes In) : 12 REPS / 3 SET

DAY 3

WARM UP

- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : MUSCLE UPS ( banded)

MAX REPS / 4 SETS

PULL UPS : 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
V-UPS : 2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20
PUSH UPS : 3 – 6 – 9 – 12 – 15 – 18 – 21 – 24

Once you reach Step 10 , you will work backwards from Step 9 all the way back to Step 1 .

Your complete workout will include :

100 Pull ups

200 V- ups
216 Push ups
DAY 5
WARM UP

- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : REST BETWEEN WORKOUTS – 3-5 MIN

20 PULL UPS

35 PUSH UPS

35 JUMPING SQUAT

20 TOES TO BAR

35 DIPS

WORKOUT 2:

15 PULL UPS

30 PUSH UPS

30 JUMPING SQUAT

15 TOES TO BAR

30 DIPS

WORKOUT 3:

10 PULL UPS

25 PUSH UPS

25 JUMPING SQUAT

10 TOES TO BAR

25 DIPS

WORKOUT 4 : ELBOW PLANK

2 MIN WORK – 1 MIN REST / 2 SETS

DAY 6

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat
ADV: WEIGHTED W/HEAVY BACKPACK OR VEST

1. ALTERNATING COSSACK SQUATS: 3 X 10

(Rest 60secs)

2A: TEMPO SQUATS

1st Set x 15 (@3sec Eccentric and 3sec Concentric Tempo)

2nd set x 12 (@4sec Eccentric and 4sec Concentric Tempo)

3rd set x 12 (@5sec Eccentric and 5sec Concentric Tempo)

4th set x 10 (@8sec Eccentric and 3sec Concentric Tempo)

2B: BULGARIAN SPLT SQUATS

1st Set x 12 (@3sec Eccentric and 2sec Concentric Tempo)

2nd set x 12 (@4sec Eccentric and 2sec Concentric Tempo)

3rd set x 12 (@5sec Eccentric and 2sec Concentric Tempo)

4th set x 10 (@6sec Eccentric and 2sec Concentric Tempo)

(Rest 60secs)

3A: PISTOL SQUATS (Or Bench Pistol Squats): 3sets x 12 Each Leg

3B: SPLIT SQUATS: 3sets x 12 Each Leg (3sec Eccentric Tempo)

(Rest 60secs)

4A: ALTERNATING LUNGES: 3sets x 20 (10 each leg)

4B SINGLE LEG GLUTE BRIDGE: 3sexts x 10 Each Leg

4C: CALF RAISES: 3sets x 20

WEEK 10

DAY 1 :
- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : MUSCLE UPS ( BANDED )

MAX REPS / 3 SETS

WORKOUT 2 : PULL UPS – REGULAR DIPS SUPERSET / 7 SETS

10 PULL UPS

20 DIPS

60 – 90 SEC REST BETWEEN SETS

WORKOUT 3 : CHIN UPS – PUSH UPS SUPERSET / 7 SETS

10 CHIN UPS

20 PUSH UPS

60 – 90 SEC REST BETWEEN SETS

REST BETWEEN WORKOUT 2 AND 3 : 2 MIN

WORKOUT 4 : TRICEPS EXTENSIONS

7 REPS / 4 SETS

90 SEC REST BETWEEN SETS

DAY 2

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

WORKOUT 1 : BACK SQUATS

3RM BACK SQUAT : 15mins Build up to 3 rep max

1st Set - 15reps

2nd set - 12 Reps

3rd Set - 10 reps

4th - 6 reps

5th - 3 reps

WORKOUT 2 : JUMPING LUNGES

30 REPS / 4 SETS

WORKOUT 3 : BULGARIAN SPLIT SQUATS – WEIGHTED

12 REPS EACH LEG / 5 SETS (3sec Eccentric and 2sec Concentric Tempo)

WORKOUT 4 : WALL SIT

45 SEC / 4 SETS : 90 SEC REST BETWEEN SETS

WORKOUT 5 : HAMSTRING CURL ( BANDED OR DB)

12 REPS / 4 SETS
DAY 3 / WARM UP

12 lying banded leg raises each leg

12 banded Scapula Retractions

12 Banded Pull Aparts
12 Banded Front raises
Repeat each exercise 2 times
1.SUPERSET : 5 SETS / 60 – 90 SEC REST BETWEEN THE SETS

EXERCISE REPS

CHIN UP – CLOSE GRIP 10

TRICEPS EXTENSION 10

2.SUPERSET : 5 SETS / 60 – 90 SEC REST BETWEEN THE SETS

EXERCISE REPS

ISOMETRIC CHIN UP – 3 SEC 10

STRAIGHT BAR DIP 20

3.SUPERSET : 5 SETS / 60 – 90 SEC REST BETWEEN THE SETS

EXERCISE REPS

HAMMER PULL UP 10

REGULAR DIPS 20
DAY 5
WARM UP

- Skiping – 3 min

- Elbow plank 30 sec + side plank each side

- 12 banded Scapula Retractions

- 12 Banded Pull Aparts

- 12 Banded Front raises

- 12 pallof press

WORKOUT 1 : PULL UPS / 60 – 90 SEC REST BETWEEN SETS

15 – 14 – 13 – 12 – 11 – 10 – 9 – 8 – 7 – 6 - 5

WORKOUT 2 : REGULAR DIPS / 60 – 90 SEC REST BETWEEN SETS

20 – 19 – 18 – 17 – 16 – 15 – 14 – 13 -12 – 11 - 10

WORKOUT 3 : CHIN UPS / 60 – 90 SEC REST BETWEEN SETS

10 – 9 – 8 – 7 – 6 – 5 – 5 – 5 – 5

WORKOUT 4 : PUSH UPS / 60 – 90 SEC REST BETWEEN SETS

25 – 24 – 23 – 22 – 21 - 20

5 MIN REST BETWEEN WORKOUTS

DAY 6

WARM UP

10 x Banded or empty barbell Good Mornings

10 x Cossack Squats

10 x Gorlla Squat

JUMPING SQUAT + WALL SIT / 4 SETS

20 REPS + 35 SEC HOLD

60 SEC REST BETWEEN SETS

JUMPING LUNGES : 30 REPS / 4 SETS

REGULAR SQUAT : 50 - 40 – 30 – 20 - 20

PISTOL SQUAT : 7 REPS EACH LEG / 4 SETS

BULGARIAN SPLT SQUATS

10 reps each leg / 4 sets (@3sec Eccentric and 2sec Concentric Tempo)

HAMSTRING CURLS : 12 REPS / 4 SETS

BANDED OR DB

90 – 120 SEC REST BETWEEN SETS

5 MIN REST BETWEEN EXERCISES