Monday, March 13, 2023

Men’s Volleyball March 13, 2023 – April 9, 2023

4 Sessions Per Week

Session 1

• Cat-Camels x10 • Pronated-Grip Scapula Chin-Ups w/

• Chest-to-Ground Push-Ups w/ Pause in Pause in Top and Bottom Position x10
Top and Bottom Position x10 • Pronated-Grip Double-Arm Hang x45
• Scapula Push-Ups w/ Pause in Top and seconds
Bottom Position x10 • Single-Arm Bottom-Up KB Press x6-10
• Prone Press w/ Pause in Both End each
Positions x10 • Rear Leg Lateral Swings x6 each
• World’s Greatest Stretch x6 each • Donkey Kicks x6 each
• Inch Worms w/ Rolling Spine Extension • Scorpion Kicks x6 each
x3-6
• Skips for Height (Gradually build the height of each skip) 1x3 each, 1x4 each, 1x5 each
• Linear Track Sprint from 2-Point Start
▪ Wk 1: 1 set x 2 reps x 10 metres
▪ Wk 2: 2 sets x 2 reps x 10 metres
▪ Wk 3: 2 sets x 3 reps x 10 metres
▪ Wk 4: 2 sets x 3 reps x 10 metres
o w/ Linear MB Throw
▪ Wk 1: 1 x 10 x 5 lbs
▪ Wk 2, 3, 4: 2 x 10 x 5 lbs
o w/ Partner-Resisted, Overcoming Isometric Shoulder Extension
▪ Wk 1: 1 set x 30 seconds each
▪ Wk 2, 3, 4: 2 sets x 30 seconds each
• Continuous, In-Place Tuck Jumps
▪ Wk 1: 2 x 10
▪ Wk 2: 3 x 10
▪ Wk 3, 4: 4 x 10
o w/ Half-Depth (Knees 90 Degrees) Back Squat to Pins
▪ Wk 1: 2 x 5
▪ Wk 2: 3 x 5
▪ Wk 3: 4 x 3
▪ Wk 4: 5 x 1
• BB Bench Press w/ Pause in Top and Bottom Position
▪ Wk 1: 3 x 3
▪ Wk 2: 4 x 3
▪ Wk 3: 4 x 2
▪ Wk 4: 4 – 5 x 1
o w/ 3-Point Single-Arm DB Row w/ Pause in Bottom Position (Scapula + Full ROM Reps)
▪ Wk 1: 3 x 2 + 6 each
▪ Wk 2: 4 x 2 + 6 each
▪ Wk 3: 4 x 2 + 4 each
▪ Wk 4: 4 – 5 x 2 + 2 each
• Back Raise w/ Pause in Top and Bottom Position
▪ Wk 1, 2, 3, 4: 2 x 6
o w/ Single-Leg, Isometric Quad Extension w/ Knee 170 – 180 Degrees:
 Monday, March 13, 2023
▪ Wk 1: 1 x 30 sec each
▪ Wk 2, 3, 4: 2 x 30 sec each
o w/ Long-Lever Front Plank From Hands
▪ Wk 1: 1 x 60 seconds
▪ Wk 2: 2 x 60 seconds
▪ Wk 3: 2 x 45 seconds
▪ Wk 4: 2 x 30 seconds
o w/ Single-Leg, Barefoot, Isometric Calf Raise in Leg Press
▪ Wk 1: 1 x 60 seconds each
▪ Wk 2: 2 x 60 seconds each
▪ Wk 3: 2 – 3 x 45 seconds each
▪ Wk 4: 2 – 4 x 30 seconds each

Session 2

• Repeat the general warm-up from Session 1.

• Paused, Vertical Double-Leg Jumps
▪ Wk 1, 2: 2 x 6 x 20 kg total
▪ Wk 3, 4: 3 x 6 x 20 kg total
o w/ Linear Resisted Sprints from 2-Point Start
▪ Wk 1, 2: 1 set x 2 reps x 15 metres x empty sled (no poles)
▪ Wk 3, 4: 2 sets x 2 reps x 15 metres x empty sled (no poles)
• Power Clean From Ground
▪ Wk 1, 2: 2 x 3
▪ Wk 3: 2 x 2
▪ Wk 4: 2 x 1
• Snatch-Grip BB Romanian Deadlift w/ Pause in Bottom Position
▪ Wk 1, 2: 2 x 6
▪ Wk 3: 3 x 4
▪ Wk 4: 4 x 2
o w/ 2 Up – 1 Down, Squat to Low Box ( 9 - 12” )
▪ Wk 1: 2 x 10 each
▪ Wk 2: 3 x 8 each
▪ Wk 3: 4 x 6 each
▪ Wk 4: 0 x 0
• Standing BB Press w/ Pause in Top and Bottom Position
▪ Wk 1: 3 x 6
▪ Wk 2: 3 – 4 x 6
▪ Wk 3: 3 – 4 x 4
▪ Wk 4: 3 – 4 x 2
o w/ Pronated-Grip Lat Pulldown w/ Pause in Top Position (Scapula + Full ROM Reps)
▪ Wk 1: 3 x 2 + 6
▪ Wk 2: 3 – 4 x 2 + 6
▪ Wk 3: 3 – 4 x 2 + 4
▪ Wk 4: 3 – 4 x 2 + 2
• Weighted, Cossack Squat w/ Pause in Bottom Position
▪ Wk 1: 1 x 10 each
▪ Wk 2, 3, 4: 2 x 10 each
o w/ Weighted Curtsy Lunge w/ Pause in Bottom Position
▪ Wk 1: 1 x 10 each
 Monday, March 13, 2023
▪ Wk 2, 3, 4: 2 x 10 each
o w/ Barefoot, Bodyweight, Single-Leg RDL on Foam Pad, w/ Hands Across Chest
▪ Wk 1, 2, 3, 4: 1 x 10 each

Session 3

• Repeat the general warm-up from Sessions 1 and 2.

• Skips for Height (Gradually build the height of each skip) 1x3 each, 1x4 each, 1x5 each
• Linear MB Throw
▪ Wk 1: 1 x 10 x 5 lbs
▪ Wk 2, 3, 4: 2 x 10 x 5 lbs
o w/ Partner-Resisted, Overcoming Isometric Elbow Extension
▪ Wk 1: 1 set x 30 seconds each
▪ Wk 2, 3, 4: 2 sets x 30 seconds each
o w/ Linear Track Sprint from 2-Point Start
▪ Wk 1, 2, 3, 4: 1 set x 2 reps x 10 metres
• Full-Depth DB Goblet Squat w/ Pause in Bottom Position (Can be heels-elevated)
▪ Wk 1, 2, 3, 4: 1 x 10
o w/ Full-Depth Hands-Free Front Squat w/ Pause in Bottom Position (Can be heels
elevated)
▪ Wk 1, 2: 1 x 10
▪ Wk 3: 1 x 8
▪ Wk 4: 1 x 6
o w/ Full-Depth, Front Squat w/ Pause in Bottom Position (Can be heels-elevated)
▪ Wk 1: 0 – 1 x 9
▪ Wk 2: 1 - 2 x 9
▪ Wk 3: 2 - 3 x 6
▪ Wk 4: 3 – 4 x 3
• Single-Leg, Double-Arm, DB Romanian Deadlift w/ Pause in Top and Bottom Position
▪ Wk 1: 1 x 15 each
▪ Wk 2: 2 x 15 each
▪ Wk 3: 2 x 12 each
▪ Wk 4: 2 x 9 each
o w/ Incline (2 Above Flat) DB Bench Press w/ Pause in Top and Bottom Position
▪ Wk 1: 2 x 15
▪ Wk 2: 3 x 12
▪ Wk 3: 3 x 9
▪ Wk 4: 3 – 4 x 6
o w/ Lunge-Stance, Single-Arm Keiser Row w/ Pause in Forward and Backward Position
(Scapula + Full ROM Reps)
▪ Wk 1: 2 x 2 + 15 each
▪ Wk 2: 3 x 2 + 12 each
▪ Wk 3: 3 x 2 + 9 each
▪ Wk 4: 3 – 4 x 2 + 6 each
o w/ Front Plank From Forearms
▪ Wk 1, 2: 2 x 90 seconds
▪ Wk 3: 2 x 105 seconds
▪ Wk 4: 2 x 120 seconds

Session 4
 Monday, March 13, 2023
• Repeat the same general warm-up from Sessions 1, 2, and 3.
• Hang Power Clean From Above Knees + Hang Power Clean From Below Knees + Power Clean
From Ground
▪ Wk 1, 2, 3, 4: 2 x 2 + 2 + 2
o w/ Paused, Vertical, Alternating Lunge Jumps
▪ Wk 1, 2, 3, 4: 2 x 6 each x body weight
o w/ Mini-Band Clam Shells w/ Feet Apart, w/ Feet Together, and Hip Abduction
▪ Wk 1, 2, 3, 4: 2 x 10 each
• Snatch-Grip BB Romanian Deadlift w/ Pause in Bottom Position
▪ Wk 1: 1 x 15
▪ Wk 2: 2 x 12
▪ Wk 3: 2 - 3 x 9
▪ Wk 4: 2 - 3 x 6
o w/ Half-Kneeling Single-Arm DB Press w/ Pause in Top and Bottom Position
▪ Wk 1: 1 x 20 each
▪ Wk 2: 2 x 16 each
▪ Wk 3: 2 – 3 x 12 each
▪ Wk 4: 2 – 4 x 9 each
• DB, Deficit, Rear Foot Elevated, Split Squat w/ Pause in Bottom Position
▪ Wk 1: 1 x 15 each
▪ Wk 2: 2 x 12 each
▪ Wk 3: 2 x 9 each
▪ Wk 4: 2 – 3 x 6 each
o w/ Pronated-Grip Lat Pulldown w/ Pause in Top Position (Scapula + Full ROM Reps)
▪ Wk 1: 1 x 2 + 20
▪ Wk 2: 2 x 2 + 16
▪ Wk 3: 2 – 3 x 2 + 12
▪ Wk 4: 2 – 4 x 2 + 9
• Side Plank From Hand w/ Top Leg Up As Able
▪ Wk 1, 2: 1 x 60 sec each
▪ Wk 3, 4: 2 x 60 sec each
o w/ Weighted, Cossack Squat w/ Pause in Bottom Position
▪ Wk 1, 2: 1 x 10 each
▪ Wk 3, 4: 2 x 10 each
o w/ Weighted, Overhead, Feet-Together, Standing Side Bend w/ Pause in Bottom
Position
▪ Wk 1, 2: 1 x 10 each
▪ Wk 3, 4: 2 x 10 each
 Monday, March 13, 2023
3 Sessions Per Week

Session 1

• Cat-Camels x10 • Pronated-Grip Scapula Chin-Ups w/

• Chest-to-Ground Push-Ups w/ Pause in Pause in Top and Bottom Position x10
Top and Bottom Position x10 • Pronated-Grip Double-Arm Hang x45
• Scapula Push-Ups w/ Pause in Top and seconds
Bottom Position x10 • Single-Arm Bottom-Up KB Press x6-10
• Prone Press w/ Pause in Both End each
Positions x10 • Rear Leg Lateral Swings x6 each
• World’s Greatest Stretch x6 each • Donkey Kicks x6 each
• Inch Worms w/ Rolling Spine Extension • Scorpion Kicks x6 each
x3-6
• Skips for Height (Gradually build the height of each skip) 1x3 each, 1x4 each, 1x5 each
• Linear Track Sprint from 2-Point Start
▪ Wk 1: 1 set x 2 reps x 10 metres
▪ Wk 2: 2 sets x 2 reps x 10 metres
▪ Wk 3: 2 sets x 3 reps x 10 metres
▪ Wk 4: 2 sets x 3 reps x 10 metres
o w/ Linear MB Throw
▪ Wk 1: 1 x 10 x 5 lbs
▪ Wk 2, 3, 4: 2 x 10 x 5 lbs
o w/ Partner-Resisted, Overcoming Isometric Shoulder Extension
▪ Wk 1: 1 set x 30 seconds each
▪ Wk 2, 3, 4: 2 sets x 30 seconds each
• Continuous, In-Place Tuck Jumps
▪ Wk 1: 2 x 10
▪ Wk 2: 3 x 10
▪ Wk 3, 4: 4 x 10
o w/ Half-Depth (Knees 90 Degrees) Back Squat to Pins
▪ Wk 1: 2 x 5
▪ Wk 2: 3 x 5
▪ Wk 3: 4 x 3
▪ Wk 4: 5 x 1
• BB Bench Press w/ Pause in Top and Bottom Position
▪ Wk 1: 3 x 3
▪ Wk 2: 4 x 3
▪ Wk 3: 4 x 2
▪ Wk 4: 4 – 5 x 1
o w/ 3-Point Single-Arm DB Row w/ Pause in Bottom Position (Scapula + Full ROM Reps)
▪ Wk 1: 3 x 2 + 6 each
▪ Wk 2: 4 x 2 + 6 each
▪ Wk 3: 4 x 2 + 4 each
▪ Wk 4: 4 – 5 x 2 + 2 each
• Back Raise w/ Pause in Top and Bottom Position
▪ Wk 1, 2, 3, 4: 2 x 6
o w/ Single-Leg, Isometric Quad Extension w/ Knee 170 – 180 Degrees:
▪ Wk 1: 1 x 30 sec each
 Monday, March 13, 2023
▪ Wk 2, 3, 4: 2 x 30 sec each
o w/ Long-Lever Front Plank From Hands
▪ Wk 1: 1 x 60 seconds
▪ Wk 2: 2 x 60 seconds
▪ Wk 3: 2 x 45 seconds
▪ Wk 4: 2 x 30 seconds
o w/ Single-Leg, Barefoot, Isometric Calf Raise in Leg Press
▪ Wk 1: 1 x 60 seconds each
▪ Wk 2: 2 x 60 seconds each
▪ Wk 3: 2 – 3 x 45 seconds each
▪ Wk 4: 2 – 4 x 30 seconds each

Session 2

• Repeat the general warm-up from Session 1.

• Paused, Vertical Double-Leg Jumps
▪ Wk 1, 2: 2 x 6 x 20 kg total
▪ Wk 3, 4: 3 x 6 x 20 kg total
o w/ Linear Resisted Sprints from 2-Point Start
▪ Wk 1, 2: 1 set x 2 reps x 15 metres x empty sled (no poles)
▪ Wk 3, 4: 2 sets x 2 reps x 15 metres x empty sled (no poles)
• Power Clean From Ground
▪ Wk 1, 2: 2 x 3
▪ Wk 3: 2 x 2
▪ Wk 4: 2 x 1
o w/ Mini-Band Clam Shells w/ Feet Apart, w/ Feet Together, and Hip Abduction
▪ Wk 1, 2, 3, 4: 2 x 10 each
• Snatch-Grip BB Romanian Deadlift w/ Pause in Bottom Position
▪ Wk 1, 2: 2 x 6
▪ Wk 3: 3 x 4
▪ Wk 4: 4 x 2
o w/ DB, Deficit, Rear Foot Elevated, Split Squat w/ Pause in Bottom Position
▪ Wk 1: 1 x 15 each
▪ Wk 2: 2 x 12 each
▪ Wk 3: 2 x 9 each
▪ Wk 4: 2 – 3 x 6 each
• Standing BB Press w/ Pause in Top and Bottom Position
▪ Wk 1: 2 - 3 x 6
▪ Wk 2: 2 - 4 x 6
▪ Wk 3: 2 - 4 x 4
▪ Wk 4: 2 - 4 x 2
o w/ Pronated-Grip Lat Pulldown w/ Pause in Top Position (Scapula + Full ROM Reps)
▪ Wk 1: 2 - 3 x 2 + 6
▪ Wk 2: 2 - 4 x 2 + 6
▪ Wk 3: 2 - 4 x 2 + 4
▪ Wk 4: 2 - 4 x 2 + 2
o w/ 2 Up – 1 Down, Squat to Low Box ( 9 - 12” )
▪ Wk 1: 1 x 10 each
▪ Wk 2: 1 - 2 x 8 each
▪ Wk 3: 1 - 3 each
 Monday, March 13, 2023
▪ Wk 4: 0 x 0

Session 3

• Repeat the general warm-up from Sessions 1 and 2.

• Skips for Height (Gradually build the height of each skip) 1x3 each, 1x4 each, 1x5 each
• Linear MB Throw
▪ Wk 1: 1 x 10 x 5 lbs
▪ Wk 2, 3, 4: 2 x 10 x 5 lbs
o w/ Partner-Resisted, Overcoming Isometric Elbow Extension
▪ Wk 1: 1 set x 30 seconds each
▪ Wk 2, 3, 4: 2 sets x 30 seconds each
o w/ Linear Track Sprint from 2-Point Start
▪ Wk 1, 2, 3, 4: 1 set x 2 reps x 10 metres
o w/ Paused, Vertical, Alternating Lunge Jumps
▪ Wk 1, 2, 3, 4: 2 x 6 each x body weight
• Full-Depth DB Goblet Squat w/ Pause in Bottom Position (Can be heels-elevated)
▪ Wk 1, 2, 3, 4: 1 x 10
o w/ Full-Depth Hands-Free Front Squat w/ Pause in Bottom Position (Can be heels
elevated)
▪ Wk 1, 2: 1 x 10
▪ Wk 3: 1 x 8
▪ Wk 4: 1 x 6
o w/ Full-Depth, Front Squat w/ Pause in Bottom Position (Can be heels-elevated)
▪ Wk 1: 0 – 1 x 9
▪ Wk 2: 1 - 2 x 9
▪ Wk 3: 2 - 3 x 6
▪ Wk 4: 3 – 4 x 3
• Single-Leg, Double-Arm, DB Romanian Deadlift w/ Pause in Top and Bottom Position
▪ Wk 1: 1 x 15 each
▪ Wk 2: 2 x 15 each
▪ Wk 3: 2 x 12 each
▪ Wk 4: 2 x 9 each
o w/ Incline (2 Above Flat) DB Bench Press w/ Pause in Top and Bottom Position
▪ Wk 1: 2 x 15
▪ Wk 2: 2 - 3 x 12
▪ Wk 3: 2 - 3 x 9
▪ Wk 4: 2 - 4 x 6
o w/ Lunge-Stance, Single-Arm Keiser Row w/ Pause in Forward and Backward Position
(Scapula + Full ROM Reps)
▪ Wk 1: 2 x 2 + 15 each
▪ Wk 2: 2 - 3 x 2 + 12 each
▪ Wk 3: 2 - 3 x 2 + 9 each
▪ Wk 4: 2 - 4 x 2 + 6 each
• Front Plank From Forearms
▪ Wk 1, 2: 2 x 90 seconds
▪ Wk 3: 2 x 105 seconds
▪ Wk 4: 2 x 120 seconds
o w/ Side Plank From Hand w/ Top Leg Up As Able
 Monday, March 13, 2023
▪ Wk 1, 2: 1 x 60 sec each
▪ Wk 3, 4: 2 x 60 sec each
o w/ Weighted, Cossack Squat w/ Pause in Bottom Position
▪ Wk 1: 1 x 10 each
▪ Wk 2, 3, 4: 2 x 10 each
o w/ Weighted Curtsy Lunge w/ Pause in Bottom Position
▪ Wk 1: 1 x 10 each
▪ Wk 2, 3, 4: 2 x 10 each
 Monday, March 13, 2023
2 Sessions Per Week

Session 1

• Cat-Camels x10 • Pronated-Grip Scapula Chin-Ups w/

• Chest-to-Ground Push-Ups w/ Pause in Pause in Top and Bottom Position x10
Top and Bottom Position x10 • Pronated-Grip Double-Arm Hang x45
• Scapula Push-Ups w/ Pause in Top and seconds
Bottom Position x10 • Single-Arm Bottom-Up KB Press x6-10
• Prone Press w/ Pause in Both End each
Positions x10 • Rear Leg Lateral Swings x6 each
• World’s Greatest Stretch x6 each • Donkey Kicks x6 each
• Inch Worms w/ Rolling Spine Extension • Scorpion Kicks x6 each
x3-6
• Skips for Height (Gradually build the height of each skip) 1x3 each, 1x4 each, 1x5 each
• Linear Track Sprint from 2-Point Start
▪ Wk 1: 1 set x 2 reps x 10 metres
▪ Wk 2: 2 sets x 2 reps x 10 metres
▪ Wk 3: 2 sets x 3 reps x 10 metres
▪ Wk 4: 2 sets x 3 reps x 10 metres
o w/ Linear MB Throw
▪ Wk 1: 1 x 10 x 5 lbs
▪ Wk 2, 3, 4: 2 x 10 x 5 lbs
o w/ Partner-Resisted, Overcoming Isometric Shoulder Extension
▪ Wk 1: 1 set x 30 seconds each
▪ Wk 2, 3, 4: 2 sets x 30 seconds each
• Continuous, In-Place Tuck Jumps
▪ Wk 1: 2 x 10
▪ Wk 2: 3 x 10
▪ Wk 3, 4: 4 x 10
• Full-Depth DB Goblet Squat w/ Pause in Bottom Position (Can be heels-elevated)
▪ Wk 1, 2, 3, 4: 1 x 10
o w/ Full-Depth Hands-Free Front Squat w/ Pause in Bottom Position (Can be heels
elevated)
▪ Wk 1, 2: 1 x 10
▪ Wk 3: 1 x 8
▪ Wk 4: 1 x 6
o w/ Full-Depth, Front Squat w/ Pause in Bottom Position (Can be heels-elevated)
▪ Wk 1: 0 – 1 x 9
▪ Wk 2: 1 - 2 x 9
▪ Wk 3: 2 - 3 x 6
▪ Wk 4: 3 – 4 x 3
• Single-Leg, Double-Arm, DB Romanian Deadlift w/ Pause in Top and Bottom Position
▪ Wk 1: 1 x 15 each
▪ Wk 2: 2 x 15 each
▪ Wk 3: 2 x 12 each
▪ Wk 4: 2 x 9 each
o w/ Standing BB Press w/ Pause in Top and Bottom Position
▪ Wk 1: 2 - 3 x 6
 Monday, March 13, 2023
▪ Wk 2: 2 - 4 x 6
▪ Wk 3: 2 - 4 x 4
▪ Wk 4: 2 - 4 x 2
o w/ Pronated-Grip Lat Pulldown w/ Pause in Top Position (Scapula + Full ROM Reps)
▪ Wk 1: 2 - 3 x 2 + 6
▪ Wk 2: 2 - 4 x 2 + 6
▪ Wk 3: 2 - 4 x 2 + 4
▪ Wk 4: 2 - 4 x 2 + 2

• Single-Leg, Isometric Quad Extension w/ Knee 170 – 180 Degrees:

▪ Wk 1: 1 x 30 sec each
▪ Wk 2, 3, 4: 2 x 30 sec each
o w/ Long-Lever Front Plank From Hands
▪ Wk 1: 1 x 60 seconds
▪ Wk 2: 2 x 60 seconds
▪ Wk 3: 2 x 45 seconds
▪ Wk 4: 2 x 30 seconds
o w/ Single-Leg, Barefoot, Isometric Calf Raise in Leg Press
▪ Wk 1: 1 x 60 seconds each
▪ Wk 2: 2 x 60 seconds each
▪ Wk 3: 2 – 3 x 45 seconds each
▪ Wk 4: 2 – 4 x 30 seconds each

Session 2

• Repeat the general warm-up from Session 1.

• Linear MB Throw
▪ Wk 1: 1 x 10 x 5 lbs
▪ Wk 2, 3, 4: 2 x 10 x 5 lbs
o w/ Partner-Resisted, Overcoming Isometric Elbow Extension
▪ Wk 1: 1 set x 30 seconds each
▪ Wk 2, 3, 4: 2 sets x 30 seconds each
o Linear Resisted Sprints from 2-Point Start
▪ Wk 1, 2: 1 set x 2 reps x 15 metres x empty sled (no poles)
▪ Wk 3, 4: 2 sets x 2 reps x 15 metres x empty sled (no poles)
o Paused, Vertical Double-Leg Jumps
▪ Wk 1, 2: 2 x 6 x 20 kg total
▪ Wk 3, 4: 3 x 6 x 20 kg total
• Power Clean From Ground
▪ Wk 1, 2: 2 x 3
▪ Wk 3: 2 x 2
▪ Wk 4: 2 x 1
o w/ Mini-Band Clam Shells w/ Feet Apart, w/ Feet Together, and Hip Abduction
▪ Wk 1, 2, 3, 4: 2 x 10 each
• Snatch-Grip BB Romanian Deadlift w/ Pause in Bottom Position
▪ Wk 1, 2: 2 x 6
▪ Wk 3: 3 x 4
▪ Wk 4: 4 x 2
o w/ DB, Deficit, Rear Foot Elevated, Split Squat w/ Pause in Bottom Position
 Monday, March 13, 2023
▪ Wk 1: 1 x 15 each
▪ Wk 2: 2 x 12 each
▪ Wk 3: 2 x 9 each
▪ Wk 4: 2 – 3 x 6 each
o w/ 2 Up – 1 Down, Squat to Low Box ( 9 - 12” )
▪ Wk 1: 1 x 10 each
▪ Wk 2: 1 - 2 x 8 each
▪ Wk 3: 1 - 3 each
▪ Wk 4: 0 x 0
• Incline (2 Above Flat) DB Bench Press w/ Pause in Top and Bottom Position
▪ Wk 1: 2 x 15
▪ Wk 2: 2 - 3 x 12
▪ Wk 3: 2 - 3 x 9
▪ Wk 4: 2 - 4 x 6
o w/ Lunge-Stance, Single-Arm Keiser Row w/ Pause in Forward and Backward Position
(Scapula + Full ROM Reps)
▪ Wk 1: 2 x 2 + 15 each
▪ Wk 2: 2 - 3 x 2 + 12 each
▪ Wk 3: 2 - 3 x 2 + 9 each
▪ Wk 4: 2 - 4 x 2 + 6 each

• Front Plank From Forearms

▪ Wk 1, 2: 2 x 90 seconds
▪ Wk 3: 2 x 105 seconds
▪ Wk 4: 2 x 120 seconds
o w/ Side Plank From Hand w/ Top Leg Up As Able
▪ Wk 1, 2: 1 x 60 sec each
▪ Wk 3, 4: 1 - 2 x 60 sec each
o w/ Weighted, Cossack Squat w/ Pause in Bottom Position
▪ Wk 1, 2, 3, 4: 1 x 10 each
o w/ Weighted Curtsy Lunge w/ Pause in Bottom Position
▪ Wk 1, 2, 3, 4: 1 x 10 each