Pallof Press Anterior / Standing
https://www.youtube.com/watch?v=CexpXibDajw
SET
3
REPS
10
WEIGHT
band
TEMPO
REST
A1
KB HOLD w/ MARCH
https://www.youtube.com/watch?v=pzqQZFS0ASE
SET
3
REPS
6/6
WEIGHT
35-40kg
TEMPO
REST
60s
A2
Horizontal Jump 2-LEG
https://www.youtube.com/watch?v=LG5xXMgDwic
SET
4
REPS
6
WEIGHT
BW
TEMPO
X
REST
60s
B1
1-Leg hop to broad jump
https://www.youtube.com/watch?v=M03prFMwSOk
SET
4
REPS
3/3
WEIGHT
BW
TEMPO
X
REST
90s
C1
BACK SQUAT BB
https://www.youtube.com/watch?v=0jro6tAaiak
SET
4
REPS
6
WEIGHT
85kg
TEMPO
20X1
REST
TRAPBAR !
D1
NORDIC HAMSTRING
https://www.youtube.com/watch?v=nCBgrj-uaQA
SET
4
REPS
5
WEIGHT
BW
TEMPO
301
REST
2min
D2
HIP THRUST BB 2-LEG
https://www.youtube.com/watch?v=Gm3N71_27Ts
SET
4
REPS
6
WEIGHT
100-120kg
TEMPO
4021
REST
E1
REVERSE LUNGE
https://www.youtube.com/watch?v=cfA133MhAYs
SET
4
REPS
6/6
WEIGHT
24/24kg DB
TEMPO
4021
REST
2min
E2
AIRBIKE
https://www.youtube.com/shorts/BzKSrSR6w7o
SET
REPS
WEIGHT
TEMPO
REST
10x 10/20
750W+