| 0a Hip rotation with a medicine ball |
2 |
5 |
2/0/1/0 |
- |
RPE5 |
2 |
5 |
2/0/1/0 |
- |
RPE5 |
| 0b Straight-arm pullover isometric stretch |
2 |
10 |
- |
- |
5-10kg |
2 |
10 |
- |
- |
5-10kg |
| 0c Single-leg squat with TRX |
2 |
6 |
4/0/1/0 |
60s |
RPE5 |
2 |
6 |
4/0/1/0 |
60s |
RPE5 |
| 1a Dumbbell high pull in split stance |
3 |
5;4;3 |
max |
- |
65;75; 85%1RM |
2 |
5;4 |
max |
- |
65;75%1RM |
| 1b Side plank + band row |
3 |
5 |
2/0/1/0 |
90s |
RPE6 |
2 |
5 |
2/0/1/0 |
90s |
RPE6 |
| 2a Dumbbells Bulgarian split squat |
3 |
5;4;3 |
3/0/1/0 |
30s |
65;75; 85%1RM |
2 |
5;4 |
3/0/1/0 |
30s |
65;75%1RM |
| 2b Bird dog row with pause |
3 |
4 |
2/0/1/1 |
90s |
RPE6 |
2 |
4 |
2/0/1/1 |
90s |
RPE6 |
| 3a Single-arm DB press in single-leg bridge on bench |
3 |
5;4;3 |
2/1/1/0 |
- |
65;75; 85%1RM |
2 |
5;4 |
2/1/1/0 |
- |
65;75%1RM |
| 3b Single-leg hip bridge on fitness ball ISO (upper back on bench) |
3 |
10s |
- |
90s |
RPE6 |
2 |
10s |
- |
90s |
RPE6 |
| 4a Chin-up |
3 |
3;3;2 |
4/0/1/0 |
- |
65;75; 85%1RM |
2 |
3;3 |
4/0/1/0 |
- |
65;75%1RM |
| 4b Glute crusher with fitness ball |
3 |
8 |
3/0/1/0 |
90s |
RPE6 |
2 |
8 |
3/0/1/0 |
90s |
RPE6 |
| 5a Triceps rolling dumbbells |
3 |
10;8;6 |
3/0/1/0 |
- |
RPE6 |
2 |
10;8 |
3/0/1/0 |
- |
RPE6 |
| 5b Superman ball rollouts |
3 |
6 |
2/0/1/0 |
60s |
RPE6 |
2 |
6 |
2/0/1/0 |
60s |
RPE6 |
| 0a Calf raises on leg press |
2 |
8 |
3/2/1/0 |
- |
RPE5 |
2 |
8 |
3/2/1/0 |
- |
RPE5 |
| 0b Spinal rotation with medicine ball (kneeling) |
2 |
5 |
2/0/1/0 |
- |
RPE5 |
2 |
5 |
2/0/1/0 |
- |
RPE5 |
| 0c Rotator drop and catch |
2 |
8 |
- |
60s |
2-3kg |
2 |
8 |
- |
60s |
2-3kg |
| 1a Split-stance trap bar deadlift |
3 |
3;3;2 |
max |
30s |
65;75; 85%1RM |
2 |
3;3 |
max |
30s |
65;75%1RM |
| 1b Seated bilateral box jump |
3 |
2 |
max |
90s |
- |
2 |
2 |
max |
90s |
- |
| 2a Split squat on toes ISO hold (lead leg elevated) |
3 |
10s |
- |
- |
RPE6;7;8 |
2 |
10s |
- |
- |
RPE6;7 |
| 2b Y-raise |
3 |
6 |
3/0/1/0 |
60s |
2kg |
2 |
6 |
3/0/1/0 |
60s |
2kg |
| 3a Hip thrust |
3 |
5;4;3 |
3/0/1/0 |
- |
65;75; 85%1RM |
2 |
5;4 |
3/0/1/0 |
- |
65;75%1RM |
| 3b Renegade row |
3 |
4;4;4 |
2/0/1/0 |
90s |
RPE6;7;8 |
2 |
4;4 |
2/0/1/0 |
90s |
RPE6;7 |
| 4a Push-up (external load on back) |
3 |
5;4;3 |
4/0/1/0 |
- |
RPE6;7;8 |
2 |
5;4 |
4/0/1/0 |
- |
RPE6;7 |
| 4b Single-leg landmine deadlift (sideways stance) |
3 |
4;3;2 |
4/0/1/0 |
90s |
RPE6;7;8 |
2 |
4;3 |
4/0/1/0 |
90s |
RPE6;7 |
| 5a Single-arm split jerk with landmine |
3 |
2 |
max |
- |
RPE6 |
2 |
2 |
max |
- |
RPE6 |
| 5b Face pulls from low pulley |
3 |
6 |
3/0/1/0 |
60s |
RPE6 |
2 |
6 |
3/0/1/0 |
60s |
RPE6 |
| 0a Single-leg wall sit with support on fitness ball |
2 |
10s |
- |
- |
RPE5 |
2 |
10s |
- |
- |
RPE5 |
| 0b TRX Cossack squat |
2 |
5 |
3/0/1/0 |
- |
RPE5 |
2 |
5 |
3/0/1/0 |
- |
RPE5 |
| 0c Poliquin flys |
2 |
6 |
3/2/1/0 |
60s |
3-4kg |
2 |
6 |
3/2/1/0 |
60s |
3-4kg |
| 1a Pogo jumps with bands from below (fast, low amplitude) |
3 |
20 |
- |
30s |
6-8kg |
2 |
20 |
- |
30s |
6-8kg |
| 1b Woodchopper low-to-high (band or cable) |
3 |
8 |
2/0/1/0 |
90s |
RPE6 |
2 |
8 |
2/0/1/0 |
90s |
RPE6 |
| 2 Power clean |
3 |
3;2;1 |
max |
90s |
65;75; 85%1RM |
2 |
3;2 |
max |
90s |
65;75%1RM |
| 3a Pendlay row |
3 |
3;2;2 |
max |
- |
65;75; 85%1RM |
2 |
3;2 |
max |
- |
65;75%1RM |
| 3b Single-leg medicine ball slam |
3 |
2 |
max |
90s |
3-4kg |
2 |
2 |
max |
90s |
3-4kg |
| 4 Half-kneeling landmine press |
3 |
2 |
max |
60s |
RPE6;7;8 |
2 |
2 |
max |
60s |
RPE6;7 |
| 5 Quarter squat with pause |
3 |
3;2;2 |
2/1/1/0 |
60s |
RPE6;7;8 |
2 |
3;2 |
2/1/1/0 |
60s |
RPE6;7 |