Warm:

• Stairmaster- 5:00 @ level 8
• Treadmill- 2:30 @ 5.5 kph

Weights:

1. Adductor- 100x6 (fun), 79x6
2. SL hamstring curl banded- Rx15, Rx18
3. Seated calf raise- 35x8, 20x14
4. High bar squat- 110x5, 80x10
5. Deadlift- 60x8, 90x4
6. Seated cable retraction/kelso shrug- 50x8, 32x20, 32x20

Warm:

• Treadmill- 2:30 @ 5.5kph

Weights:

1. Adductor- 75x6+2, 52x16
2. Lying hamstring curl (yellow band only)- 2Yx15s, 2Yx16
3. Seated calf raise- 10x15, 15x12, 30x5+1 --> 20x8
4. Hyperextension (stretch hamstring)- 6, 8
5. Hack squat- 60x14
6. Dips, Bx6, Bx7
7. Decline BB bench press- 80x3, 50x15

Warm:

• Treadmill- 3:30 @ 5 kph

Weights:

1. SL band ham curl- Rx10, Rx10, RYx15
2. Calf toe press- 70x15, 100x15, 130x6>BWx10
3. Adductor- 15x10, 25x12, 35x12
4. High bar squat- 110x3
5. SA band pushdown- Rx10, Rx10
6. SA DB lateral- 14x6x4
7. Dip machine- 100x8
8. Flat chest press machine- 40/side x6
9. SA cable seated lat row- 25x10, 45x6, 45x8
10. SA upper back seated cable row- 60x8

Warm:

• Stairs: 5:00 2 level 8

Weights:

1. Lying SL band ham curl- Rx10sx8, Rx18
2. Adductor (pin 4)- 52x10
3. Leg press- 30x8 (full depth L ankle issues)
4. Calf toe press- 30x8
5. Lat pulldown- 32x8, 59x6, 77x6, 50x12
6. SA pulldown kneeling- 32x6
7. Hack squat- 80x5
8. Seated calf raise- 30x10>BWx10x20s

Warm:

• Walk- 5:00 @ 5kph
• Band pushdown- 3x(Rx8)

Weights:

1. Band leg curl- RYx13
2. Pendlay row- 70x10
3. SA diverging row- 52x8
4. Dips, 6, 5
5. Seated calf raise- 10x8, 20x8, 30x8>10BW
6. Hack- 60x10

Warm:

• Treadmill- 4:30 @ 4.5 kph
• Stretch on matts- 5 min

Weights:

1. SA DB lateral- 12x6x6
2. SA DB curl- 12x11
3. Adductor- 39x12 (pin 5), 39x10 (pin 4), 52x8
4. SA diverging seated row- 27x8, 45x6, 66x8
5. Reverse pec deck- 27x10, 45x6, 66x8
6. Pec deck- 18x10, 39x8
7. Hack squat- 60x3, 80x3
8. KB upsides- 10x6
9. Hanging knee raise- 6, 6