Anton

Side Plank Knee to Elbow / Elbow / Str. Leg

https://www.youtube.com/watch?v=GlKwQCKAU9A
SET 3
REPS 10/10
WEIGHT
TEMPO
REST 60
Day 1 A1

Shoulder tap

https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET 3
REPS 10/10
WEIGHT
TEMPO
REST 60
Day 1 A2

BACK SQUAT BB

https://www.youtube.com/watch?v=0jro6tAaiak
SET 4
REPS 8
WEIGHT
TEMPO 301
REST 90
Day 1 B1

HAM CURL SB 2-LEG

https://www.youtube.com/watch?v=-xj2ekTX7GI
SET 4
REPS 10
WEIGHT BW
TEMPO 201
REST 90
Day 1 B2

INVERTED BICEPS CURL / BENT KNEES / TRX

https://www.youtube.com/watch?v=Ah5isbYizcU
SET 4
REPS 10
WEIGHT BW
TEMPO 201
REST 90
Day 1 B3

BENCH SQUAT 1-LEG / 1-DB

https://www.youtube.com/watch?v=Ir8ORziq5F4
SET 3
REPS 10/10
WEIGHT
TEMPO 201
REST 90
Day 1 C1

HIP THRUST BW 1-LEG

https://www.youtube.com/watch?v=uDO6d_YSkVY
SET 3
REPS 10/10
WEIGHT BW
TEMPO 301
REST 90
Day 1 C2

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 3
REPS 10/10
WEIGHT
TEMPO 301
REST 90
Day 1 C3

KB HOLD w/ MARCH

https://www.youtube.com/watch?v=pzqQZFS0ASE
SET 3
REPS 8/8
WEIGHT
TEMPO
REST 60
Day 2 A1

PLANK ARM RAISE

https://www.youtube.com/watch?v=TyiujJcZHVY
SET 3
REPS 10/10
WEIGHT
TEMPO
REST 60
Day 2 A2

DB BP ALT

https://www.youtube.com/watch?v=8yYFE68YmbY
SET 4
REPS 8/8
WEIGHT
TEMPO 201
REST 90
Day 2 B1

BENT OVER ROW 1-ARM + 2-LEG / BENCH

https://www.youtube.com/watch?v=ftV76esQ3zo
SET 4
REPS 8/8
WEIGHT
TEMPO 301
REST 90
Day 2 B2

REVERSE FLY DB 2-ARM

https://www.youtube.com/watch?v=evXOlgLTPCw
SET 4
REPS 10
WEIGHT BW
TEMPO 201
REST 90
Day 2 B3

PULL-UP (PRONATED)

https://www.youtube.com/watch?v=C5DYAVJthT8
SET 3
REPS 8
WEIGHT BW
TEMPO 201
REST 90
Day 2 C1

SHOULDER PRESS 1-ARM / 1/2 KNEELING POSITION

https://www.youtube.com/watch?v=8Fx7b81Gs1E
SET 3
REPS 8/8
WEIGHT
TEMPO 301
REST 90
Day 2 C2

SCAPULA PUSH UP / PLANK POSITION

https://www.youtube.com/watch?v=AggOBGIasxk
SET 3
REPS 10
WEIGHT BW
TEMPO
REST 90
Day 2 C3

Straight arm side plank w/rotation

https://www.youtube.com/watch?v=hKiH8H5RD2Q&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=4
SET 4
REPS 10/10
WEIGHT
TEMPO
REST
Day 3 A1

Plank w/ KB switch under

https://www.youtube.com/watch?v=KMsw88aJVYQ
SET 4
REPS 8/8
WEIGHT
TEMPO
REST
Day 3 A2

BICEPS CURL ALT / STANDING / DB

https://www.youtube.com/watch?v=o2Tma5Cek48
SET 4
REPS 10/10
WEIGHT
TEMPO
REST
Day 3 A3

TRICEPS EXTENSION 2-ARM OH / HALF KNEELING DB

https://www.youtube.com/watch?v=v0ex3q6IlpQ
SET 4
REPS 10
WEIGHT
TEMPO
REST
Day 3 A4

Posterior Plank Mountain Climbers

https://www.youtube.com/watch?v=z_mj4MYFQLg
SET 4
REPS 8/8
WEIGHT
TEMPO
REST
Day 3 A5

Copenhagen ISO Hold

https://www.youtube.com/watch?v=aDsaGBnvDQo
SET 4
REPS 30s
WEIGHT
TEMPO
REST 3min
Day 3 A6

SB Knee Tuck

https://www.youtube.com/watch?v=zP0L4utopgM
SET 3
REPS 10
WEIGHT
TEMPO
REST 60
Day 4 A1

Pallof Press

https://www.youtube.com/watch?v=RS9F6NX-sW4
SET 3
REPS 10/10
WEIGHT
TEMPO
REST 60
Day 4 A2

BULGARIAN SPLIT SQUAT DB

https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET 4
REPS 8/8
WEIGHT
TEMPO 301
REST 90
Day 4 B1

RDL DB 2-ARM / 1-LEG

https://www.youtube.com/watch?v=3ytMPb3VtgI
SET 4
REPS 8/8
WEIGHT
TEMPO 301
REST 90
Day 4 B2

Thoracic extensions / seated

https://www.youtube.com/watch?v=KH_7S8WZ8mk
SET 4
REPS 8
WEIGHT
TEMPO
REST 90
Day 4 B3

SKATER SQUAT BW

https://www.youtube.com/watch?v=KoNunUi3GlE
SET 3
REPS 8/8
WEIGHT
TEMPO 201
REST 90
Day 4 C1

HAMSTRING WALKOUT BW

https://www.youtube.com/watch?v=jQ9BcglfyVo
SET 3
REPS 10
WEIGHT
TEMPO
REST 90
Day 4 C2

SIDE PLANK REG. w/ ABDUCTION

https://www.youtube.com/watch?v=QQ6p7lMM0l8
SET 3
REPS 12/12
WEIGHT
TEMPO
REST 60
Day 5 A1

ROLLOUT SB STRAIGHT LEGS

https://www.youtube.com/watch?v=uDmjmRto35g
SET 3
REPS 10
WEIGHT
TEMPO
REST 60
Day 5 A2

BB BP

https://youtu.be/a_wp44Jr_s8
SET 4
REPS 8
WEIGHT
TEMPO 301
REST 90
Day 5 B1

BENT OVER ROW BB 2-ARM

https://www.youtube.com/watch?v=Ta-cmB79MOA
SET 4
REPS 8
WEIGHT
TEMPO 301
REST 90
Day 5 B2

PIKE PUSH-UP

https://www.youtube.com/watch?v=Yz8h4B5wgCY
SET 3
REPS 10
WEIGHT
TEMPO 201
REST 90
Day 5 C1

1-ARM HALF KNEELING CABLE PULL-DOWN

https://www.youtube.com/watch?v=aOECHWtoZ6Q
SET 3
REPS 10/10
WEIGHT
TEMPO 301
REST 90
Day 5 C2

SHOULDER LATERAL RAISE 2-ARM

https://www.youtube.com/watch?v=HZZrCarpj1A
SET 3
REPS 10
WEIGHT
TEMPO 201
REST 90
Day 5 C3