Dirty Dog

3 Sets x 8 Reps

Bird Dog

3 Sets x 8 Reps

Machine Single-Leg Press

4 Sets x 10 Reps

Machine Single-Leg Extension

4 Sets x 10 Reps

Barbell Front Squat

5 Sets x 12 Reps

Dumbbell Walking Lunge

5 Sets x 12 Reps

Stability Ball Hamstring Curl to Bridge

5 Sets x 12 Reps

Forward Step-Up

5 Sets x 12 Reps

Dumbbell Step-Up

5 Sets x 15 Reps

Box Jump Multiple Response

5 Sets x 15 Reps

Barbell Bench Press

5 Sets x 12 Reps

Dumbbell Incline Bench Press

5 Sets x 12 Reps

Dumbbell Incline Fly

5 Sets x 12 Reps

Medicine Ball One-Arm Push-Up

5 Sets x 12 Reps

Dumbbell One-Arm Front Raise

5 Sets x 12 Reps

Dumbbell Upright Row

5 Sets x 12 Reps

Dumbbell Shoulder Press

5 Sets x 12 Reps

Clap Push-Up

3 Sets x 8 Reps

Barbell Deadlift

5 Sets x 12 Reps

Dumbbell One-Arm Row

5 Sets x 12 Reps

Pull-Up

5 Sets x 12 Reps

Cable Seated Row

5 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip)

5 Sets x 10 Reps

T Bar Row

5 Sets x 12 Reps

Cable V Bar Pulldown

5 Sets x 12 Reps