| Bulgarian Squat | Turkish Get Up | Seated Rows Wide Grip |
| Stability Press | T-Bar Rows | Triceps Extensions |
| Eccentric Hamstring Curls | Deadlifts | Triceps Dips |
| Eccentric Hamstring Curls | Deadlifts | Triceps Dips |
| Single Leg Deadlift | Pull Throughs | Cable Row Single arm w/rotation |
| Kneeling Ball Slams | Prowler & Farmer Carry Circuit | Cable Press Single arm w/rotation |
| Ropes Circuit | Landmine Presses | One Leg Stand Ups |
| Triceps Duos | Bear Crawls W/Pulls | Lateral Walks w/band |
| Goblet Squats | Face Pulls | Seated Banded Pull-aparts |
| Landmine Presses w/Rotation | Chops (golf posture) | Split Squats |
| Side Planks w/Feet Split | DB Skull Crushers | Lateral bounding |
| Hops & bursts | Single leg RDL/body wt w/rot | 180 jump turns |
| Single leg squat w/toe touch | Single leg squat w/toe touch supported | Med ball w/360 jump turns |
| Incline DB front raise | Bulgarians w/fever | RDL w/cable pulls |
| Planks w/band pulls | Man makers | 45 degree deadbugs |
| Banded DB bench press | Split squats | Single leg balance w/exchange |
| Straight Arm Raise w/ Band | Neutral grip db bench press | Mcgill sit-ups |
| Supine ab pulls | | |
