hip dynamics

3 x 10

Groin Dynamics

3 x 10

Band High Knee Holds

3 x 5 @ 5

Lateral Bound

3 x 5

Back Squat

4 x 12

Calf Raise

4 x 10

Max Effort Vertical Jump

4 x 3

Lat Pulldown

4 x 15

Hamstring Curls

4 x 20

Seated Cable Row

4 x 15

Leg Extension

4 x 20

cable face pulls

4 x 20

Straight Leg Sit Ups

4 x 20

Side Plank

4 x 0:30

IYWT

4 x 10

Scap Push-Up

4 x 10

DB external rotation

4 x 10

Incline DB Bench Press

4 x 15

Lying Med Ball Throw

4 x 3

DB Bench Sandwich Press

5 x 20

DB Shoulder Press

4 x 20

Alternating DB Hammer Curl

4 x 15

DB Lateral Raise

4 x 15

Tricep Cable Pull Down

4 x 20

Barbell Bicep Curl

4 x 20

DB Bicep Curls

4 x 10

Front Plank on Hands

4 x 0:40

Standing Cable Wood Choppers

3 x 10

IYWT

3 x 10

hip dynamics

3 x 10

Groin Dynamics

3 x 10

Bulgarian Split Squat

2 x 12

Push-Up

2 x 20

Bent Over DB Row

2 x 20

Back Squat

3 x 8

Vertical Jump

3 x 3

Lat Pulldown

3 x 8

Bench Press

3 x 12

DB Shoulder Press

4 x 12

DB Bicep Curls

4 x 20

Tricep Pushdown

4 x 20

Front Plank on Elbows

3 x 0:40

Straight Leg Sit Ups

3 x 25

Side Plank On Hand

3 x 30