Record date completed, reps, weight or distance, along with any other information you would like to track in the notes area at the bottom of the page.
- Barbell Front Squat
Target Weight: 2-3 Reps in Reserve After Set
*Note: Reps have decreased from last week, increase weight accordingly.
2. Vertical Jump
Measure whenever possible, and add height in rep tracking notes.
*NOTE – All Jump Variations should be done as follows: 1st set 75% effort, 2nd set and beyond MAX EFFORT
3. Split Squat
Target Weight: 2-3 Reps in Reserve After Set
4. Split Jumps
*NOTE – All Jump Variations should be done as follows: 1st set 75% effort, 2nd set and beyond MAX EFFORT
5. Alternating DB Press
Target Weight: 2-3 Reps in Reserve After Set
*Note: Reps have decreased from last week, increase weight accordingly.
6. Bent Over Row
Target Weight: 2-3 Reps in Reserve After Set
*Note: Reps have decreased from last week, increase weight accordingly.
7. Pallof Press
Target Band Weight: 3-4 Reps in Reserve After Set
8. MB Slam
Target Medball Weight: 6-10 lbs
Intensity: MAX EFFORT
9. Side Plank
10. Side Plank w/ Hip Drop
11. Plank w/ Tap
