Jump Rope

12 Sets

Burpee

3 Sets x 10 Reps

Posterior Lower Leg Stretch

2 Sets x 10 Reps

Leg Swing

3 Sets x 10 Reps

Barbell Hang Clean

3 Sets x 10 Reps

Barbell Split Jerk

4 Sets x 10 Reps

Barbell Clean and Jerk

4 Sets x 4 Reps

Barbell Snatch Balance

1 Set x 10 Reps

Barbell Snatch from Blocks

3 Sets x 5 Reps

Barbell Squat

3 Sets x 10 Reps

Barbell 1/2 Squat

2 Sets x 5 Reps

Barbell Deadlift

3 Sets x 3 Reps

Barbell Squat

4 Sets x 10 Reps

Treadmill Running

1 Set

Skater Squats

4 Sets x 25 Reps

Single Leg Deadlift With Knee Drive

4 Sets x 25 Reps

Dumbbell Seated Calf Raise

3 Sets x 25 Reps

Tibialis Anterior raises

4 Sets x 25 Reps

Shin weighted circles

4 Sets x 25 Reps

Machine Leg Extension

4 Sets x 25 Reps

Machine Hip Abduction

4 Sets x 25 Reps

Running

1 Set

Treadmill Running

1 Set

Echo Nike

1 Set

Chin-Up with Knee Raise

4 Sets x 10 Reps

Machine Ab Crunch

4 Sets x 10 Reps

Dip

4 Sets x 5 Reps

Barbell Bench Press

5 Sets x 5 Reps

Machine Fly

5 Sets x 6 Reps

Machine Seated Row

5 Sets x 5 Reps

Barbell Rear Military Press

4 Sets x 5 Reps

Barbell Preacher Curl

5 Sets x 5 Reps

Cable Seated Crunch

5 Sets x 5 Reps

Jump Rope

1 Set

Treadmill Running

1 Set

Skater Squats

5 Sets x 25 Reps

Single Leg Deadlift With Knee Drive

5 Sets x 25 Reps

Dumbbell Seated Calf Raise

5 Sets x 25 Reps

Machine Hip Adduction

5 Sets x 25 Reps

Machine Leg Curl (Prone)

4 Sets x 25 Reps

Machine Leg Press (Narrow Stance)

5 Sets x 30 Reps

Machine Seated Leg Curl

5 Sets x 25 Reps

Running

1 Set

Treadmill Running

1 Set

Recumbent Bike

1 Set

Hanging Psoas March

5 Sets x 22 Reps

Parallel Bar Hip Raise

5 Sets x 6 Reps

Tibialis Anterior raises

4 Sets x 15 Reps

Machine Hip Abduction

4 Sets x 15 Reps

Machine Leg Extension

4 Sets x 15 Reps

Barbell Seated Calf Raise

4 Sets x 15 Reps

Step Machine

1 Set

Treadmill Running

1 Set

Step Machine

1 Set

Echo Nike

1 Set

Elliptical Training

1 Set

Rowing

1 Set

Recumbent Bike

1 Set

Treadmill Running

1 Set

Elliptical Training

1 Set

Echo Nike

1 Set

Rowing

1 Set

WEIGHT GHD Sit-ups

4 Sets x 15 Reps

Machine Back Extension

4 Sets x 15 Reps

Weight Swimmers

4 Sets x 10 Reps

Machine Seated Tricep Dip

4 Sets x 15 Reps

Barbell Preacher Curl

3 Sets x 10 Reps

Barbell Bench Press

4 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Barbell Shoulder Press

4 Sets x 15 Reps

Pull-Up (Hammer Grip)

4 Sets x 15 Reps

Treadmill Running

1 Set

Elliptical Training

1 Set

Treadmill Running

1 Set

Recumbent Bike

1 Set

Fitball/Bosu Abs bridges

4 Sets x 15 Reps

Barbell Lateral Lunge

4 Sets x 15 Reps

Smith Machine Toe Raise

4 Sets x 10 Reps

Smith Machine Bulgarian Split Squat

4 Sets x 10 Reps

Machine Hip Abduction

4 Sets x 15 Reps

Vertical leg press

3 Sets x 15 Reps

Barbell Kneeling Squat

4 Sets x 10 Reps

Running

1 Set

Treadmill Running

1 Set

Treadmill Running

1 Set

Echo Nike

1 Set

Rowing

1 Set

Bird dog plank

5 Sets x 14 Reps

Barbell Ab Rollout (Kneeling)

5 Sets x 14 Reps

Machine Inverted Row

5 Sets x 14 Reps

Single leg Dragon Flag raises

5 Sets x 14 Reps

Box Pikes Walk outs

5 Sets x 7 Reps

Chin-Up with Knee Raise

4 Sets x 7 Reps

Tuck Dragon Flag raises

4 Sets x 14 Reps

Flag planks

4 Sets x 14 Reps

Treadmill Running

1 Set

Echo Nike

1 Set

Hanging Psoas March

4 Sets x 10 Reps

Parallel Bar Hip Raise

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 10 Reps

Weight Swimmers

4 Sets x 10 Reps

Unilateral waves Battle Rope

4 Sets x 10 Reps

Leg Raise with Hip Thrust

4 Sets x 10 Reps