Monday Tuesday Wednesday Thursday Friday Saturday

ball roll ups

Heavy front Dumbbell Trap-bar 4x10 Heavy front Dumbbell
squats chest press jumps + squats chest press
4x6 4x4 4x4 Med ball 4x6 4x4
+ chest throws +
Deadbugs 4x10 Deadbugs
4x20 4x20

Chin Ups Chin Ups

Barbell Hip 4x?? Bench press Barbell Hip 4x??
Thrusts + Explosive 4x2 Thrusts +
4x8 Side plank Back squat 4x8 Side plank
with rotation (70%) 3x6 + with rotation
4x20 + 4x20
depth jump Explosive
3x6 push ups
4x6

Standing Pull ups Standing

Split Squats bicep curl + Trap bar 3x? Split Squats bicep curl +
3x10 shoulder explosive + 3x10 shoulder
press high pull Med ball press
4x12 3x6 slams 4x12
+ + 3x12 +
X abs Banded X abs
4x20 reactive 4x20
hops
3x20

Dips Cable Dips

4x oblique 4x
Nordic ? Lateral exercise Nordic ?
hamstrings + heiden with 3x20 hamstrings +
(use smith Russian rubber band + (use smith Russian
machine) twists em med ball incline machine) twists
3x10 4x1 min 3x8 dumbbell 3x10 4x1 min
chest press
3x12

Leg press Biceps + Leg press Biceps +

4x12 triceps drop 4x12 triceps drop
set set
3x 3x

Heavy Calf Side raises ? - - Heavy Calf Side raises ?

raises 3x15 front raises raises 3x15 front raises
2x20 2x20