Leg Lowering Unsupported
https://www.youtube.com/watch?v=caC-gV4nh4o
SET
3
REPS
10/10
WEIGHT
TEMPO
REST
A1
Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg
https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET
3
REPS
10/10
WEIGHT
8kg
TEMPO
REST
60
A2
Split Squat Iso Hold KB
https://www.youtube.com/watch?v=fAcDcqtyLBU
SET
3
REPS
8/8
WEIGHT
TEMPO
REST
A3 active rest
Counter Movement Jump 2-LEG
https://www.youtube.com/watch?v=09yR5a4u-6A
SET
2
REPS
6
WEIGHT
BW
TEMPO
X
REST
60
B1
Drop Jump
https://www.youtube.com/watch?v=LrZuW-sJPBo
SET
3
REPS
4
WEIGHT
BW
TEMPO
X
REST
60
C1
SPLIT SQUAT BW
https://www.youtube.com/watch?v=LE-Ky1IsZ6w
SET
4
REPS
5/5
WEIGHT
50kg (BB)
TEMPO
20X
REST
30
D1
Hip Thrust Explosive 1-LEG
https://www.youtube.com/watch?v=7FFobXHbMbU
SET
4
REPS
5/5
WEIGHT
BW
TEMPO
20X
REST
90
D2
SL BOX SQUAT
https://youtu.be/VTLk7RKdcE8
SET
3
REPS
8/8
WEIGHT
10kg
TEMPO
201
REST
E1
GLUTE HAM RAISE
https://www.youtube.com/watch?v=Nna5pnbWdiM
SET
3
REPS
8
WEIGHT
10kg
TEMPO
201
REST
90
E2
T – spine extension
https://www.youtube.com/watch?v=VcYj78yRzkI
SET
3
REPS
8
WEIGHT
TEMPO
REST
E3 active rest