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Strength
1. Deadlift - 5 x 4
Build
1. Close Grip Pulldowns - 3 x 20
3. Cable Row - 3 x 20
4. DB Pullovers - 3 x 20
6. DB Hammer Curl - 3 x 20
Core
1.A. Sprinter Sit Ups - 2 x 20
Strength
1. Bench Press - 5 x 4
2. Board Press - 2 x 4
Build
1. Incline DB Press - 3 x 20
2. DB Bench Press - 3 x 20
4. Skull Crushers - 3 x 20
Core
1. Hanging Leg Raise - 3 x 20
Week 1
Day 3 - Power and Legs
Dynamic Warm Up
Power
1. Approach Box Jumps - 10 x 1
Strength
1. Front Squat - 5 x 4
Build
1. Hamstring Curls - 3 x 20
2. Leg Extension - 3 x 20
3. Leg Press - 3 x 20
Core
1.A. Med Ball Sit Ups - 2 x 20
Strength
1. Overhead Press - 5 x 4
Build
1. Lateral Raise - 3 x 20
4. Seated DB Shrugs - 3 x 20
Core
1. Decline Sit Ups - 3 x 20