Exercise List Sets Reps Rest List C

Max-Effort Lif A 1 3-5 2-5 Barbell Rows

Supplemental Exercise B 3-4 6-10 3-4 Row Progression:
Horizontal Pulling C 3-4 8-12 1-3 Incline Row
Rear Delt D 3-4 8-12 0 Horizontal Row
Traps E 3-4 8-15 30-90 sec Wide Row
Elbow Flexor F 3-4 8-15 30-90 sec Tuck Front Lever
Tuck Front Lever Pull
List A
Bench Press List D
Barbell Floor Press Ring Rear Delt Flies
Rack Lockouts Ring Scarecrow
Close Grip Bench Press Ring Face Pull
Weighted chin-ups
List E
List B Barbell Shrug
Barbell Push Up (Weight Vest) Behind back barbell shrug
Chin-Ups Progression:
Pull-Ups List F
L-Sit Pull-Ups Barbell Curls
Bar Pull Over Ring Bicep Curl
Push Up Progression (Rings): Ring Hammer Curl
Full Pushup Ring Zottman Curl
Diamond Pushup
Rings Wide Pushup
Rings Pushup
RTO Pushup
RTO PPPU
Exercise List Sets Reps Rest List J
Max-Effort Lif G 1 3-5 2-5 Sprinter Sit-Ups
Unilateral Movement H 3 6-12 3-4 V-Ups (with or without stability ball)
Hamstring/Posterior Chain Movement I 3 8-12 1-3 Toe Touches
Ground-Based, high rep abdominal circuit J 2-3 10-20 1-2 Hip Thrusts
Barbell Roll Out
List G Lateral V Ups
Box Squat Weighted Plate Russian Twists
Free Squat Crunchy Frogs
Deadlifs (Traditional, Sumo) Bicycle Crunch
Rack Pulls Hanging Leg Raises
Alternating Shoulder Tap Plank
List H L-Sit Progression:
Bulgarian Split Squat Foot Supported L-Sit
Reverse Lunge One-Leg Foot Supported L-Sit
Step-Up Tuck L-Sit
Walking Lunge Advanced Tuck L-Sit or One-Leg L-Sit
Backward Sled Drags (3 sets of 30 yards) L-Sit
Forward Sled Drags (3 sets of 30 yards), 45 degree angle

List I
Pull Through (Bands)
Swiss Ball Back Bridge and Leg Curl
Romanian Deadlif
Forward Sled Drag, Upright Posture (3 sets of 30 yards)
Exercise List Sets Reps Rest List M
Repetition Exercise K 4 12-15 2-5 Ring Rear Delt Flies
Vertical Pulling L 3-4 8-12 1-3 Ring Scarecrow
Rear Delt M 3-4 8-12 0 Ring Face Pull
Medial Delt N 4 8-12 1-3
Traps O 3 8-10 1-3 List N
Arms P 3 8-10 0 Military Press
Grip/Forarms Q 2-3 2-3 1-3 DB Lateral Raise
L-Lateral Raise
List K
Bench Press (55-60% 1RM) List O
Barbell Floor Press Barbell Shrug
Push Up Progression (Rings): Behind back barbell shrug
Full Pushup
Diamond Pushup List P
Rings Wide Pushup Barbell Curls
Rings Pushup DB Curls
RTO Pushup Hammer Curls
RTO PPPU Zottman Curls
Chin-Ups Progression: DB Triceps (10-15 reps)
Pull-Ups Triceps Pushdown (15-25 Reps)
L-Sit Pull-Ups
Bar Pull Over List Q
Wrist Roller
List L
Chin-Ups Progression:
Pull-Ups
L-Sit Pull-Ups
Bar Pull Over
Ring Straight Arm Pull Downs
Exercise List Sets Reps Rest List U
Main Move #1 R 10-12 2 30-60 sec Pull-Throughs (Bands)
Main Move #2 S 6-10 1-3 30-60 sec Swiss Ball Back Bridge and Leg Curl
Unilateral Exercise (w/ added ROM) T 2-3 8-10 1-3 Glute-Ham Raises
Hip Extension U 3 8-12 1-3 Forward Sled Drag, Upright Posture (3 sets of 30 yards)
Weighted Abdominals V 4 10-15 1-3
List V
DB Side Bends
List R Offset Barbell Side Bends
Box Squat Variation @ 70-85% 1RM Barbell Russian Twists
Low Cable or Band Pull-Ins
List S Hanging Leg Raises
Deadlif Variation @ 50% 1RM Weighted Swiss Ball Crunches
Spread Eagle Sit-Ups (Holding DB)
List T Standing Sit-Ups (Band)
Bulharian Split Squats, Front Leg Elevated
Barbell Revserse Lunge, Front Foot Elevated
Barbell Reverse Lunge w/ Knee Lif (Front Foot Elevated)
Step-Ups (Box Height Slightly Above Knee)
(3 sets of 30 yards)