WEEK WEEK Day 2 Day 3

1 Exercise SetsxReps Tempo Notes Exercise SetsxReps Tempo Notes Exercise SetsxReps Tempo Notes
Squats 5x3 75% Bench Press 3x6 75% Sumo Squats 4x10 60%
One Leg Step Up 5x3 I,Y,T's 4x4 Band Shuffles 3x15
Side Lunges 4x3 Dead Bugs 4x7 Dead Bugs 3x10e
Donkey Kicks 3x10 Shoulder Blade Pushups 4x5
2nd BLOCK
Weighted Calf Raises 3x15 Dumbbell Lifts 4x5 Bicycle Twists 5x10 50-60% (Intent to move fast)
Leg Press 4x6 Band pulls 5x15 Scissor Kicks 5x10
RDL 4x8 Ball Drop 4x4 Leg Lifts 5x10
Leg ups 4x6 Plank Twists 4x8
3rd BLOCK
Band Shuffles 3x15 Barbell Curl 4x6 Butt Lifts 4x15
Band Jumps 3x7 Waiter Walk 4x10 steps Fire Hydrants 4x10 e
Side leg raises 4x10e High Pull 4x5 Leg Spread w/ bands 3x20
One Leg Lunges 3x8 Walk Out Pushup 3x3 Russian Twist 3x8
COOL DOWN
Hamstring Stretch 2x15s e Clock Stretch 2x30s Child Pose/Down Dog 2x10
Calf Stretch 2x15s e Childs Pose 2x15s Spinal Twist 2x30 s e
Leg Up Band Stretch 2x15s e Getting Arrested Stretch 3x3 Child Pose 2x15 s

WEEK Day 1 Day 2 Day 3

2 Exercise SetsxReps Tempo Notes Exercise SetsxReps Tempo Notes Exercise SetsxReps Tempo Notes
Squats 5x3 75% Bench Press 3x6 75% Sumo Squats 4x10 65%
One Leg Step Up 5x3 I,Y,T's 4x4 Band Shuffles 3x15
Side Lunges 4x3 Dead Bugs 4x7 Dead Bugs 3x10e
Donkey Kicks 3x10 Shoulder Blade Pushups 4x5
2nd BLOCK
Weighted Calf Raises 3x15 Dumbbell Lifts 4x5 Bicycle Twists 5x10 50-60% (Intent to move fast)
Leg Press 4x6 Band pulls 5x15 Scissor Kicks 5x10
RDL 4x8 Ball Drop 4x4 Leg Lifts 5x10
Pistol Squat (to Bench) 4x6 Plank Twists 4x8
3rd BLOCK
Band Shuffles 3x15 Barbell Curl 4x6 Butt Lifts 4x15
Band Jumps 3x7 Waiter Walk 4x10 steps Fire Hydrants 4x10 e
Weighted Jump Rope 4x10e High Pull 4x5 Leg Spread w/ bands 3x20
One Leg Lunges 3x8 Walk Out Pushup 3x3 Russian Twist 3x8
COOL DOWN
Hamstring Stretch 2x15s e Clock Stretch 2x30s Child Pose/Down Dog 2x10
Calf Stretch 2x15s e Childs Pose 2x15s Spinal Twist 2x30 s e
Leg Up Band Stretch 2x15s e Getting Arrested Stretch 3x3 Child Pose 2x15 s
WEEK Day 1 Day 2 Day 3
3 Exercise SetsxReps Tempo Notes Exercise SetsxReps Tempo Notes Exercise SetsxReps Tempo Notes
Squats 5x3 80% Bench Press 3x6 80% Sumo Squats 4x7 75%
One Leg Step Up 5x3 I,Y,T's 4x4 Band Shuffles 3x15
Side Lunges 4x3 Dead Bugs 4x7 Dead Bugs 3x10e
Donkey Kicks 3x10 Shoulder Blade Pushups 4x5
2nd BLOCK
Weighted Calf Raises 3x15 Dumbbell Lifts 4x5 Bicycle Twists 5x10 50-60% (Intent to move fast)
Leg Press 4x6 Band pulls 5x15 Scissor Kicks 5x10
RDL 4x8 Ball Drop 4x4 Leg Lifts 5x10
 Pistol Squat (to Bench) 4x6 Plank Twists 4x8
3rd BLOCK
Band Shuffles 3x15 Barbell Curl 4x6 Butt Lifts 4x15
Band Jumps 3x7 Waiter Walk 4x10 steps Fire Hydrants 4x10 e
Weighted Jump Rope 4x10e High Pull 4x5 Leg Spread w/ bands 3x20
One Leg Lunges 3x8 Walk Out Pushup 3x3 Russian Twist 3x8
COOL DOWN
Hamstring Stretch 2x15s e Clock Stretch 2x30s Child Pose/Down Dog 2x10
Calf Stretch 2x15s e Childs Pose 2x15s Spinal Twist 2x30 s e
Leg Up Band Stretch 2x15s e Getting Arrested Stretch 3x3 Child Pose 2x15 s
Strength to Power
WEEK Day 1 Day 2 Day 3
4 Exercise SetsxReps Tempo Notes Exercise SetsxReps Tempo Notes Exercise SetsxReps Tempo Notes
Squats 5x3 85% Bench Press 3x6 85% Sumo Squats 4x10 80%
One Leg Step Up 5x3 I,Y,T's 4x4 Band Shuffles 3x15
Side Lunges 4x3 Dead Bugs 4x7 Dead Bugs 3x10e
Donkey Kicks 3x10 Shoulder Blade Pushups 4x5
2nd BLOCK
Weighted Calf Raises 3x15 Dumbbell Lifts 4x5 Bicycle Twists 5x10 50-60% (Intent to move fast)
Leg Press 4x6 Band pulls 5x15 Scissor Kicks 5x10
RDL 4x8 Ball Drop 4x4 Leg Lifts 5x10
Pistol Squat (to Bench) 4x6 Plank Twists 4x8
3rd BLOCK
Band Shuffles 3x15 Barbell Curl 4x6 Butt Lifts 4x15
Band Jumps 3x7 Waiter Walk 4x10 steps Fire Hydrants 4x10 e
Weighted Jump Rope 4x10e High Pull 4x5 Leg Spread w/ bands 3x20
One Leg Lunges 3x8 Walk Out Pushup 3x3 Russian Twist 3x8
COOL DOWN
Hamstring Stretch 2x15s e Clock Stretch 2x30s Child Pose/Down Dog 2x10
Calf Stretch 2x15s e Childs Pose 2x15s Spinal Twist 2x30 s e
Leg Up Band Stretch 2x15s e Getting Arrested Stretch 3x3 Child Pose 2x15 s

WEEK Day 1 Day 2 Day 3

5 Exercise SetsxReps Tempo Notes Exercise SetsxReps Tempo Notes Exercise SetsxReps Tempo Notes
Squats 5x3 55% Bench Press 3x6 55% Sumo Squats 4x10 50%
One Leg Step Up 5x3 I,Y,T's 4x4 Band Shuffles 3x15
Side Lunges 4x3 Dead Bugs 4x7 Dead Bugs 3x10e
Donkey Kicks 3x10 Shoulder Blade Pushups 4x5
2nd BLOCK
Weighted Calf Raises 3x15 Dumbbell Lifts 4x5 Bicycle Twists 5x10 50-60% (Intent to move fast)
Leg Press 4x6 Band pulls 5x15 Scissor Kicks 5x10
RDL 4x8 Ball Drop 4x4 Leg Lifts 5x10
Pistol Squat (to Bench) 4x6 Plank Twists 4x8
3rd BLOCK
Band Shuffles 3x15 Barbell Curl 4x6 Butt Lifts 4x15
Band Jumps 3x7 Waiter Walk 4x10 steps Fire Hydrants 4x10 e
Weighted Jump Rope 4x10e High Pull 4x5 Leg Spread w/ bands 3x20
One Leg Lunges 3x8 Walk Out Pushup 3x3 Russian Twist 3x8
COOL DOWN
Hamstring Stretch 2x15s e Clock Stretch 2x30s Child Pose/Down Dog 2x10
Calf Stretch 2x15s e Childs Pose 2x15s Spinal Twist 2x30 s e
Leg Up Band Stretch 2x15s e Getting Arrested Stretch 3x3 Child Pose 2x15 s
WEEK Day 1 Day 2 Day 3
6 Exercise SetsxReps Tempo Notes Exercise SetsxReps Tempo Notes Exercise SetsxReps Tempo Notes
Squats 5x3 87% Bench Press 3x6 87% Sumo Squats 4x10 82%
One Leg Step Up 5x3 I,Y,T's 4x4 Band Shuffles 3x15
Side Lunges 4x3 Dead Bugs 4x7 Dead Bugs 3x10e
Donkey Kicks 3x10 Shoulder Blade Pushups 4x5
2nd BLOCK
Weighted Calf Raises 3x15 Dumbbell Lifts 4x5 Bicycle Twists 5x10 50-60% (Intent to move fast)
Leg Press 4x6 Band pulls 5x15 Scissor Kicks 5x10
RDL 4x8 Ball Drop 4x4 Leg Lifts 5x10
Pistol Squat (to Bench) 4x6 Plank Twists 4x8
3rd BLOCK
Band Shuffles 3x15 Barbell Curl 4x6 Butt Lifts 4x15
Band Jumps 3x7 Waiter Walk 4x10 steps Fire Hydrants 4x10 e
Weighted Jump Rope 4x10e High Pull 4x5 Leg Spread w/ bands 3x20
One Leg Lunges 3x8 Walk Out Pushup 3x3 Russian Twist 3x8
COOL DOWN
Hamstring Stretch 2x15s e Clock Stretch 2x30s Child Pose/Down Dog 2x10
Calf Stretch 2x15s e Childs Pose 2x15s Spinal Twist 2x30 s e
Leg Up Band Stretch 2x15s e Getting Arrested Stretch 3x3 Child Pose 2x15 s

WEEK Day 1 Day 2 Day 3

7 Exercise SetsxReps Tempo Notes Exercise SetsxReps Tempo Notes Exercise SetsxReps Tempo Notes
Squats 5x3 90% Bench Press 3x6 90% Sumo Squats 4x10 85%
One Leg Step Up 5x3 I,Y,T's 4x4 Band Shuffles 3x15
Side Lunges 4x3 Dead Bugs 4x7 Dead Bugs 3x10e
Donkey Kicks 3x10 Shoulder Blade Pushups 4x5
2nd BLOCK
Weighted Calf Raises 3x15 Dumbbell Lifts 4x5 Bicycle Twists 5x10 50-60% (Intent to move fast)
Leg Press 4x6 Band pulls 5x15 Scissor Kicks 5x10
RDL 4x8 Ball Drop 4x4 Leg Lifts 5x10
Pistol Squat (to Bench) 4x6 Plank Twists 4x8
3rd BLOCK
Band Shuffles 3x15 Barbell Curl 4x6 Butt Lifts 4x15
Band Jumps 3x7 Waiter Walk 4x10 steps Fire Hydrants 4x10 e
Weighted Jump Rope 4x10e High Pull 4x5 Leg Spread w/ bands 3x20
One Leg Lunges 3x8 Walk Out Pushup 3x3 Russian Twist 3x8
COOL DOWN
Hamstring Stretch 2x15s e Clock Stretch 2x30s Child Pose/Down Dog 2x10
Calf Stretch 2x15s e Childs Pose 2x15s Spinal Twist 2x30 s e
Leg Up Band Stretch 2x15s e Getting Arrested Stretch 3x3 Child Pose 2x15 s

WEEK Day 1 Day 2 Day 3

8 Exercise SetsxReps Tempo Notes Exercise SetsxReps Tempo Notes Exercise SetsxReps Tempo Notes
Squats 5x3 92+% Bench Press 3x6 92+% Sumo Squats 4x10 85+%
One Leg Step Up 5x3 I,Y,T's 4x4 Band Shuffles 3x15
Side Lunges 4x3 Dead Bugs 4x7 Dead Bugs 3x10e
Donkey Kicks 3x10 Shoulder Blade Pushups 4x5
2nd BLOCK
Weighted Calf Raises 3x15 Dumbbell Lifts 4x5 Bicycle Twists 5x10 50-60% (Intent to move fast)
Leg Press 4x6 Band pulls 5x15 Scissor Kicks 5x10
RDL 4x8 Ball Drop 4x4 Leg Lifts 5x10
Pistol Squat (to Bench) 4x6 Plank Twists 4x8
3rd BLOCK
Band Shuffles 3x15 Barbell Curl 4x6 Butt Lifts 4x15
Band Jumps 3x7 Waiter Walk 4x10 steps Fire Hydrants 4x10 e
Weighted Jump Rope 4x10e High Pull 4x5 Leg Spread w/ bands 3x20
One Leg Lunges 3x8 Walk Out Pushup 3x3 Russian Twist 3x8
COOL DOWN
Hamstring Stretch 2x15s e Clock Stretch 2x30s Child Pose/Down Dog 2x10
Calf Stretch 2x15s e Childs Pose 2x15s Spinal Twist 2x30 s e
Leg Up Band Stretch 2x15s e Getting Arrested Stretch 3x3 Child Pose 2x15 s