4 Sprint Work Uphill Sprints Resistance Band Sprints 10 yard bursts BleachersSprintJumpSL HopsBear CrawlSpeed Ladder
5 Shoulders Military Press Scaption (DB) DB Military Press Band Pull ApartFront Raise (Cable/DB/Bands)Cable Face PullSide Raise (Cable/DB/Bands)Rotating DB Military PressSteering Wheel (Plate)KTB Pirate ShipsUpright Rows (Neck)Incline Bench Straight Raise (Curl Bar)Rev. Fly’s (DB)4 Way Neck MachineAlt. Cable PressAlt. KTB PressAnti-Gravity Press (Curl Bar)Internal Rotation (Cable/DB/Bands)External Rotation (Cable/DB/Band)Seated Lat Raise (DB)Push Press (Bar/ DB)
6 Chest SA Linear Jammer or JMM’s DB Bench Dips Flat Bench Around the WorldsIncline DB Bench (Chest)Bent Arm DB Pull-OverPush Up/ Variations (Chest)Cable Cross (Minor & Major)Plate push ups (Chest)Decline DB BenchDB Fly’s- flat bench (Chest)Decline DB Fly’sDB Fly’s- Incline Bench (Chest)
7 Back T- Bar Row/ Variations Back Extensions Lat. Pull-downs/ Push DownsLunge & TwistHomerunsCable RowsPull Ups/ VariationsBent Over Row (Bar/DB)Modified Pull UpsDB Incline RowKettle Bell RowsIncline Bench Pull (Curl Bar)One Arm Row (DB)Alt. Renegade RowSwiss Ball CaterpillarsSwiss Ball Leg Raises
8 Legs Glute Ham Raise Straight Leg Dead Lift (DB) Lunges (DB) Push Press (Bar)Jerk Press (Bar)Snatch (DB/Bar)Balance Drills (Discs)Leg PressSingle Leg Press
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