Day1:

A1:DB or Foam roller 2-3s Ecc.
Sets:3 Reps:8-10 Weight:

A2:Seated Cable Or Banded Lat Pulldowns
Sets:3 Reps:8-10 (12) Weight:

B1:Hack Squat 2-3s Ecc
Sets:3 Reps:8-10 Weight:

B2: Banded or Cable Leg Abductions
Sets:3 Reps:8-10 Weight:

C1: Cable or Banded Lat Row
Sets:3 Reps:8-10 Weight:

C2: Banded Polloff walkouts
Sets:3 Reps:8-10 Weight

D1:DB or Cable Hammer Curls
Sets:3 Reps:8-10 Weight

D2:Banded Composition
Pronatated, Supinated,External Rotation
Sets:3 Reps:8-10 Weight


Day2:

A1: Hack Squat Machine 2-3sEcc
Sets:3 Reps:8-10 Weight

A2: Seated Leg Extensions 2-3s hold
Sets:3 Reps:8/8 per side Weight

B1:Single Arm Banded Lat Pulldowns
Sets:3 Reps:8-10 Weight

B2:BB or TRX Supp. DB Single Leg RDL
Sets:3 Reps:8-10 Weight

C1:BB Push Ups
Sets:3 Reps:8-10 Weight

C2:Banded Tricep Push Downs or
Tricep Extensions
Sets:3 Reps:8-10 Weight

D1:Banded Abductions 1s Hold
Sets:3 Reps:8-10 Weight

D2:Crab Walks
Sets:3 Reps:8-10 Weight




Day3:

A1:Banded Hip Adduction 1s Hold
Sets:3 Reps:8-10 Weight

A2:Seated DB Incline Chest Press
Sets:3 Reps:8/8 per side Weight

B1:Banded Lat Pulldowns
Sets:3 Reps:8-10 Weight

B2:TRX or Cable Seated Rows
Sets:3 Reps:8-10 Weight

C1:DB RDL 2-3s ECC
Sets:3 Reps:8-10 Weight

C2:Banded Tricep Push Downs or
Tricep Extensions
Sets:3 Reps:8-10 Weight

D1:Palloff Press
Sets:3 Reps:8-10 Weight

D2:Crab Walks
Sets:3 Reps:8-10 Weight