Lying Heel Up Toe Down Abduction

3 Sets x 16 Reps

Kettlebell One-Arm Swing

3 Sets x 16 Reps

Machine Leg Extension

3 Sets x 16 Reps

Machine Seated Leg Curl

3 Sets x 16 Reps

Machine Leg Press

3 Sets x 16 Reps

Dumbbell Step Up with Hip Flexion

3 Sets x 16 Reps

Machine Seated Calf Raise

3 Sets x 16 Reps

Stability Ball Crunch

3 Sets x 16 Reps

Pull-Up

3 Sets x 16 Reps

Machine Seated Row

3 Sets x 16 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 16 Reps

Dumbbell One-Arm Row

3 Sets x 16 Reps

Back Hyperextension

3 Sets x 16 Reps

Machine Single-Leg Calf Press

3 Sets x 16 Reps

Treadmill Running

1 Set

Machine Ab Crunch

3 Sets x 16 Reps

Machine Deltoid Raise

3 Sets x 16 Reps

Machine Reverse Fly

3 Sets x 16 Reps

Machine Shoulder Press

3 Sets x 16 Reps

Cable Rope Face Pull

3 Sets x 16 Reps

Dumbbell Lateral Raise

3 Sets x 16 Reps

Dumbbell Shoulder Shrug

3 Sets x 16 Reps

Treadmill Running

1 Set

Plank

3 Sets

Preacher Curl Machine

3 Sets x 16 Reps

Machine Tricep Extension

3 Sets x 16 Reps

Cable Dual Overhead Curl

3 Sets x 16 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 16 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 16 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 16 Reps

Treadmill Running

1 Set

AB Wheel Rollout

3 Sets x 16 Reps

Battle Rope Alternating Waves

3 Sets

Battle Rope Power Slams

3 Sets

Ladder Side Straddle Hop

3 Sets x 3 Reps

Ladder Icky Shuffle

3 Sets x 3 Reps

Hurdle Backpedal & Forward Sprint

3 Sets x 3 Reps

Hurdle Lateral Knee Raises

3 Sets x 3 Reps

Incline Treadmill Walk

1 Set

Running

1 Set

Machine Assisted Dip

3 Sets x 16 Reps

Rotating Pushups

3 Sets x 8 Reps

Machine Inner Chest Press

3 Sets x 16 Reps

Dumbbell Bench Press

3 Sets x 16 Reps

Band Pronated High Rear Delt Pull

3 Sets x 16 Reps

Band Upright Row

3 Sets x 16 Reps

Kettlebell Shrugs

3 Sets x 16 Reps

Running

1 Set