Phase 3 begins tomorrow

Single Leg Dumbbell Row

Use one leg to balance while opposite arm rows

Keep chest and elevated leg parallel to ground

Squeeze core and contract quads

Use slow, controlled movement on the way down

3 x 12 each arm

BB Step Ups

Fill Chest full of air

Keep abs and core tight

Maintain locked back

Drive knee up to chest while opposite leg drives through box

Go down Slowly

Reps 4 x 4 alternating leg (strength phase)
2 x 12 alternating leg (hypertrophy phase)

Plyometric 180 Reverse Bench Jump

Begin in athletic stance

Explode over bench

Twist to right shoulder twice

Twist to left shoulder twice

4 x 4

Partner Nordic Hamstring Curls

Partner sits on heels

Hold position and don't let body fall forward

Maintain good posture throughout exercise

Use hands to self spot on exercise.

4 x 4

Single Leg Balance Squat

Will be used for a warm up before pause squat exercise.

Balance on one leg w/ knees slightly bent and hips back

Squat as low as possible keeping chest up and back flat

While squatting, sit back on heel and do not allow balancing knee to twist.

2 x 4