1. Four-Count Squat Thrusts: Hands at Side, Squat Down, Quickly Extend Both Legs (Hop

EXERCISE Week 1 Monday MUSCLE EQUIP SETS REPS LBS

Barbell FlatBenchPres Chest P 3 10 150 4-count Squat Thrusts 3 30 Dumbbell InclinePress Chest FW 3 10 110 Push-ups 3 30 Cable Crossover Chest P 3 10 180 Step-Ups Bench 3/1 6/20 150 Dumbbell Decline Fly Chest FW 3 10 60 Half Squats Bar 3/1 6/20 230 Preacher Curl Arms FW 3 10 85 Partial Squats Bar 3+1 10/10 100 Standing Reverse Grip Arms EZ 3 10 70 Low Back Stabilizers 3 10 Concentration Curl Arms FW 3 10 35 Abdominal Sitbacks 350 30 Lunges short/long Legs 3 10 90 Thigh Thrust & Pull Legs 3 10 70 EXERCISE Week 1 Wedn. MUSCLE EQUIP SETS REPS LBS Overhead Grip Pull-up Back P 3 max 4-count Squat Thrusts 3 30 One Arm Cable Row Back P 3 10 120 Push-ups 3 30 Dumbbell Pullover Back FW 3 10 70 Step-Ups Bench 3/1 6/20 150 Iso Shoulder Press Shoulder ISO 3 10 160 Half Squats Bar 3/1 6/20 230 Side Lateral Shoulder FW 3 10 40 Partial Squats Bar 3+1 10/10 100 Rear Lateral Shoulder FW 3 10 40 Low Back Stabilizers 3 10 Abdominal Sitbacks 350 30 Lunges short/long Legs 3 10 90 Thigh Thrust & Pull Legs 3 10 70

1. Four-Count Squat Thrusts: Hands at side, squat down, quickly extend both legs (hop backwards), hop forwards into low squat position, jump into air 2. Push-up 3. Abdominal Sit-Backs 4. Squat-to-Presses: 20 lbs., hands in front, squat down 90 degrees (half squat), rise quickly, press dumb bell over your head simultaneously, full extension, controlled back to front 5. One-Leg Squats: 8” high step, left foot flat on floor, right foot 30 cm behind and elevated on step, bend left knee to 90 degrees, straighten up quickly, back to starting position 6. Low-Back Stabilizers: Lay face down on padded bench, body extended, hips on edge of bench, arms down to floor, smoothly raise arms over head, whole body is in straight line EXERCISE Week 2 Monday MUSCLE EQUIP SETS REPS LBS

Close Grip BenchPress Chest B 3 10 120 4-count Squat Thrusts 3 30 Dumbbell Incline Fly Chest FW 3 10 80 Push-ups 3 30 Iso Wide Chest Chest ISO 3 10 270 Step-Ups Bench 3/1 6/20 150 Iso Incline Press Chest ISO 3 10 180 Half Squats Bar 3/1 6/20 230 Incline Dumb Bell Curl Arms FW 3 10 70 Partial Squats Bar 3+1 10/10 100 Reverse Grip Cable Ext Arms P 3 10 180 Low Back Stabilizers 3 10 Skull Crusher Arms P 3 10 180 Abs 350 Lunges short/long Legs 3 10 90 Thigh Thrust & Pull Legs 3 10 70 EXERCISE Week 2 Wedn. MUSCLE EQUIP SETS REPS LBS Iso Lateral Rowing Back Iso 3 10 230 4-count Squat Thrusts 3 30 Iso FrontLat PullDown Back Iso 3 10 190 Push-ups 3 30 Bendover Dumbb Row Back FW 3 10 65 Step-Ups Bench 3/1 6/20 150 Cable Crunch Back P 3 10 190 Half Squats Bar 3/1 6/20 230 Seated Shoulder Press Shoulder FW 3 10 90 Partial Squats Bar 3+1 10/10 100 Hanging High Pull Shoulder FW 3 10 60 Low Back Stabilizers 3 10 Standing DB Shrug 3 10 170 Abdominal Sitbacks 350 30 Lunges short/long Legs 3 10 90 Thigh Thrust & Pull Legs 3 10 70 EXERCISE Week 1/2, Friday MUSCLE EQUIP SETS REPS LBS

Step Ups Legs P 3/1 6/ 150 20 /20 4-count Squat Thrusts 3 30 Step Downs Legs FW 3 10 40 Pull-Ups 3 30 Thigh Thrust Legs Hi-Lo 3 10 70 Thigh Pull Legs Hi-Lo 3 10 70 Squats-to-Presses 3 10 Half Squats Legs/ MP 3/1 6/ 230 one leg 20 /90 Single-leg Squats 3 15 40 Partial Squat (135 de) One Leg Bar 3 10 100 Ankle Bounces 3 10 40 Leg Press Legs P 3 10 500 Ankle Machine 3 10 180 Single Leg Jumps Legs Ben 3 30 Lunges, short/long Legs 3 10 90 Astride jump squat Legs 3 10 40 Abdominal Sit-Backs 300 30

4. Four-Count Squat Thrusts: Hands at side, squat down, quickly extend both legs (hop backwards), hop forwards into low squat position, jump into air 5. Supported Pull-up: Military press bar at about belly height, get under bar, pull yourself up, legs support on ground at angle 6. Abdominal Sit-Backs: Decline Bench, hold body horizontal, move weight smoothly over head, hold rest of body perfectly still 4. Squat-to-Presses: 20 lbs., hands in front, squat down 90 degrees (half squat), rise quickly, press dumb bell over your head simultaneously, full extension, controlled back to front 5. One-Leg Squats: 8” high step, left foot flat on floor, right foot 30 cm behind and elevated on step, bend left knee to 90 degrees, straighten up quickly, back to starting position 6. Low-Back Stabilizers: Lay face down on padded bench, body extended, hips on edge of bench, arms down to floor, smoothly raise arms over head, whole body is in straight line 8. Lunges: shin a straight line with ankle, back knee nearly touching floor, midsection firm, chest out, back foot resting on ball of foot, short: quads, long: gluts, hamstrings 9. Step-Up: 3 x 6 x very heavy, 2 min rest between sets, 1 x light, very fast 20 x 20 lbs. 10. Half Squats: 3 x 6 x 85 % of 1 RPM max., 2 min rest between sets, 1 x light, very fast x 75 lbs 11. Partial squats: about quarter squats = 135 degree, bar across shoulder, 1 leg, other spot-touch, do 10 x, no rest 10 sec hold, 10 x , no rest 10 sec hold, 10 x, no rest 10 sec hold, both legs

Emphasis on multi-joint exercises, Exercises mainly closed kinetic chain, meaning ground contact of foot supporting body weight Exercises all three panes of motion, involving rotational, forward/back as well as side movements Exercises over greatest range of motion possible Speed of movement important Exercises of high proprioceptive demand, joint and muscle receptors provide feedback regarding joint and limb position and reposition them accordingly Only a few isolation joint exercises, mainly integrated movements as part of the normal function of legs Single leg exercises more important than use of both legs