W1:MONDAY

• Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of ankle exercises (you pick)

• Back Squats - 3x12-15 @ 60-70% max

• Leg Press - 3x12-15

• Lunges - 3x12-15 each leg

• Romanian Deadlifts - 3x12-15

• Calf Raises - 3x15-20

W1:THURSDAY

• Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick)

• Superset: Dumbbell Bench Press - 3x12-15 + Pull-Ups - 3xMax

• Superset: Dumbbell Incline Press - 3x12-15 + Single-Arm Dumbbell Rows - 3x12-15 each arm

• Superset: Dips - 3xMax + Bent-Over Rows - 3x12-15

• Military Press - 3x12-15

W1:TUESDAY

• Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick)

• Superset: Dumbbell Bench Press - 3x12-15 + Pull-Ups - 3xMax

• Superset: Dumbbell Incline Press - 3x12-15 + Single-Arm Dumbbell Rows - 3x12-15 each arm

• Superset: Dips - 3xMax + Bent-Over Rows - 3x12-15

• Military Press - 3x12-15

W1:FRIDAY

• Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick)

• Superset: Pull-Ups - 3xMax + Incline Press - 3x12-15

• Superset: Front Raises - 3x15-20 + Lateral Raises - 3x15-20

• Superset: Lateral Raises - 3x15-20 + Rear Delt Raises - 3x15-20

• Superset: Biceps Curls - 3x12-15 + Triceps Extension- 3x12-15

W1:WEDNESDAY

• 3x20-Yard Sprints

• Stride Length Drills - 3x20 yards

• Bounds - 3x20 yards

• Backpedal to Vertical Jump - 3x2 yards

• Shuffle to Vertical Jump - 3x3 yards each direction

W1:SATURDAY

• Stride Length Drills - 3x5 yards

• Sprints - 5x5 yards

• Hurdle Hops - 3x5 yards

• Standing Long Jump - 5x1