Straight Leg Lowering + KB Hold
https://www.youtube.com/watch?v=FHadNAZnFrY
SET
3
REPS
12
WEIGHT
10kg
TEMPO
REST
DAY 1 CORE 1
Pallof Press
https://www.youtube.com/watch?v=RS9F6NX-sW4
SET
3
REPS
10/10
WEIGHT
BW
TEMPO
REST
DAY 1 CORE 2
Side plank w/ lower leg hip flex
https://www.youtube.com/watch?v=7miuRGdgJmA
SET
3
REPS
10/10
WEIGHT
TEMPO
REST
60s
DAY 1 CORE 3
PULL-UP (NEUTRAL)
https://www.youtube.com/watch?v=lqn96nMYsx8
SET
4
REPS
6
WEIGHT
TEMPO
401
REST
DAY 1 A1
SHOULDER PRESS 2-ARM / DB
https://www.youtube.com/watch?v=Lr_dpiy87c8
SET
4
REPS
10
WEIGHT
TEMPO
401
REST
60s
DAY 1 A2
BB BP
https://youtu.be/a_wp44Jr_s8
SET
4
REPS
10
WEIGHT
TEMPO
401
REST
DAY 1 B1
INVERTED ROW TRX 2-ARM / STRAIGHT LEGS UP
https://www.youtube.com/watch?v=DTDpn6y2r4Y
SET
4
REPS
10
WEIGHT
BW
TEMPO
401
REST
60s
DAY 1 B2
CHEST FLY CABLE 2-ARM
https://www.youtube.com/watch?v=HzCNVhjbl8o
SET
4
REPS
12
WEIGHT
TEMPO
401
REST
DAY 1 C1
BICEPS CURL / PRONATED GRIP / STANDING DB
https://www.youtube.com/watch?v=hUA-fIpM7nA
SET
4
REPS
12
WEIGHT
TEMPO
401
REST
DAY 1 C2
TRICEPS EXTENSION 2-ARM OH / STANDING / CABLE ROPE
https://www.youtube.com/watch?v=KvrP8c6eVBc
SET
4
REPS
12
WEIGHT
TEMPO
401
REST
60s
DAY 1 C3