|
Alternating Dumbbell Lunge
|
Deadlift
|
Incline Press
|
Power Snatch
|
| Alternating Dumbbell Press |
Dips |
Jobe Exercises |
Push Jerk |
| Alternating Incline Dumbbell Press |
Dumbbell Bench Press |
Knee Tuck on Swiss Ball |
RDL (Romanian Deadlift) |
| Alternating Lunge |
Dumbbell Pullover |
Low Back Extension |
Retraction Row |
Alternating Toe Touch
|
Dumbbell Row |
Lying Triceps Extension |
Russian Twist |
| Ball Back Extension |
Dumbbell Shrug |
Medicine Ball Toe Touch |
Shoulder Circuit |
| Ball Leg Curl |
Dumbbell Side Lunge
|
Multi-Grip Pull-ups |
Single Leg Back Extension |
| Bar Warm-up |
Dumbbell Step-back Lunge
|
Olympic Complex from Floor |
Single Leg Squat on Bench
|
| Bench Dips |
Dumbbell Step-up
|
Olympic Complex from Hang
|
Sit-up and Twist |
Bench Press
|
Elbow Roll-out on Swiss Ball |
Overhead Squat |
Split Squat Jumps |
Bench Step-up
|
French Press |
Pause Squat |
Squat |
| Bent-over Row |
Front Squat |
Plate Warm-up |
Squat Jumps
|
| Biceps Curl |
Glute-Ham Raise (GHR) |
Power Clean |
Standing Shoulder Press |
| Board Press |
Ground Mobility |
Power Clean & Jerk
|
Step-back Lunge |
| Body Rows |
Hip Extension on Ball |
Power Shrug From Floor |
Suitcase Crunch |
| Curl to Press |
Incline Dumbell Press |
Power Shrug From Hang
|
Swiss Ball Push-up |