Samo Kozlovsky

Forward walk w/ MB

https://www.youtube.com/watch?v=tgpFQ2A8h0k
SET 3
REPS 10
WEIGHT BW
TEMPO
REST
DAY 1 ACT 1

RDL lower to squat

https://www.youtube.com/watch?v=TgDNJXUF7EE
SET 3
REPS 10
WEIGHT BW
TEMPO
REST 60s
DAY 1 ACT 2

NCM V JUMP

https://www.youtube.com/watch?v=T9VuEwYzKmY
SET 3
REPS 5
WEIGHT
TEMPO
REST 60s
DAY 1 MS 1

Counter Movement Jump 2-LEG

https://www.youtube.com/watch?v=09yR5a4u-6A
SET 3
REPS 5
WEIGHT
TEMPO
REST 60s
DAY 1 MS 2

5-10-5 Drill

https://www.youtube.com/watch?v=1SFGWHsZQ6E
SET 3
REPS 2x2
WEIGHT
TEMPO
REST 60s
DAY 1 EXP 1

HIP THRUST BW 1-LEG

https://www.youtube.com/watch?v=uDO6d_YSkVY
SET 3
REPS 5
WEIGHT BW
TEMPO 30X
REST 60s
DAY 1 EXP 2

RDL DB 2-ARM / 1-LEG

https://www.youtube.com/watch?v=3ytMPb3VtgI
SET 4
REPS 6
WEIGHT 20/20kg
TEMPO 401
REST
DAY 1 A1

SPLIT SQUAT 2-DB

https://www.youtube.com/watch?v=Ch4kpfOwiU8
SET 4
REPS 6
WEIGHT 5kg
TEMPO 401
REST 60s
DAY 1 A2

Thoracic extensions / seated

https://www.youtube.com/watch?v=KH_7S8WZ8mk
SET 4
REPS 10
WEIGHT
TEMPO
REST
DAY 1 A active rest

NORDIC HAMSTRING

https://www.youtube.com/watch?v=nCBgrj-uaQA
SET 4
REPS 6
WEIGHT BW
TEMPO 401
REST
DAY 1 B1

BULGARIAN SPLIT SQUAT DB

https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET 4
REPS 6
WEIGHT 24kg
TEMPO 401
REST 60s
DAY 1 B2

Shoulder internal rotation / sidelying

https://www.youtube.com/watch?v=yLEurxrt6Sc
SET 4
REPS 10
WEIGHT
TEMPO
REST
DAY 1 B Active rest