Lower Body Alternate Leg Lunge Front Squat Back Squat RDL
Lower Body
Alternate Leg Lunge Front Squat Back Squat RDL
Core / Trunk Diagonal Cable Chop Diagonal Cable Lift Hanging Oblique Crunch Hip Crossover Lying Leg Extension Bridge Lift Seated Twist MB Sit Up Throw Wipers
Core / Trunk
Upper Body DB Bench DB Incline Bench Lat Pulldowns 1 Arm DB Row Seated Row
DB Bench DB Incline Bench Lat Pulldowns 1 Arm DB Row Seated Row
Plyometrics Lateral Cone Hops Lateral 2 Cone Hops Lateral Bound (single) Lateral Bound (multiple) Pogo Jumps Split Jumps Squat Jump Tuck Jump (single) Tuck Jump (multiple)
Shoulder 90 90 Full can Lying T’s Lying W’s
Shoulder
90 90 Full can Lying T’s Lying W’s
