Leg day: Monday
- Backward sled – 300 yards or 5 minutes
- Tibialis raise – 25 reps x 2
- FHL calf raise – 25 reps x 2
- KOT calf raise -25 reps x 2
- Poliquin step up – 25 reps x 2
- Bottom 1/4 split squat – 20 reps x 2
- Full squat – 5 reps x 5
- KOT squat – 12 reps x 2
- Reverse nordic or Couch stretch – 12 reps x 2 or 60s x 2
- Standing pancake – 60s x 2
Posterior: Wed
- Forward sled x 100 yards
- Hip flexors – 20 reps x 3
- Back extension – 15 reps x 3
- QL – 10 reps x 3
- Seated good morning – 10 reps x 3
- Full stretch RDL – 8 reps x 4
- Nordic – 5 reps x 3
- Jefferson curl – 12 reps x 2
- Piriformis stretch – 20 reps x 2
Upper: Fri
- Forward + Backward sled – 200 yards
- 5-sec eccentric trap – 5 reps x 3
- Band pull apart – 20 reps x 3
- DB shoulder press – 8 reps x 3
- External rotation – 8 reps x 3
- ATG dip or ATG push up – 5 reps x 3
- Full chin ups or one arm pulldown – 5 reps x 3
- Pull over – 12 reps x 3
- Smith curl – 12 reps x 3