Name Date Week Day

Complete Strength 03/29/17 1 3

Order Warm-up Sets Reps Work Rest Notes:

Piriformis Stretch 1 30s
Quadruped T spine ext/flexion 1 12e
Fire Hydrants 1 12e
SL glute bridges 1 12e
OH Squat (tubing) 2 12
Band pull-aparts 2 12
Fling Jumps 2 10

Movement Exercise Sets Reps Work Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Notes:
Power Dev Broad Jump (Squat Jump/Seated Box Jump) 3 5t/8t BB Bench Press: regression (DB
Core SA Farmer's Walk 3 30yd e Bench Press/Neutral Grip if
needed) Hammer Curls for
regression on finisher
Single Leg DB KB Step-Up (Low Step/BW if needed) 3 6e
Vertical Pull Pull-Up (Lat Pulldown Beg.) 3 5t/8t

Unilateral Hip Single DB SL RDL (Hip Hinge with pole) 3 8e

Horizontal Press BB Bench press 4 4,4,3,3/8t

Bicep (opt.) BB Curls 3 21 style

Tricep (opt.) Bench Dips 3 20

Order Finisher Sets Reps Work Rest Notes: