Monday

Tuesday

Thursday

Friday

Supine Bodyweight Hip Thrust

floor/mat

bodyweight

3 x 12

2 sec pause and glute squeeze at the top

Box Jump

box

bodyweight

3 x 5

1 min rest

Dumbbell Split Squat

bench/dumbbells

8s

4 x 8

90 sec rest

bSnatch-Grip Barbell Deadlift

floor/bar

10s or 35s dumbells

3 x 6

90 sec rest

3-4 sec eccentric

Dumbbell Goblet Squat

floor/dumbbell

15

4 x 12

1 min rest

3-4 sec eccentric, 2 sec pause at bottom

Single-Leg Dumbbell Calf Raise

floor/dumbbells

15

3 x 10

45 sec rest

Seated Calf Raise

machine

25

3 x 20

30 sec rest

3-4 sec eccentric, 1 sec pause at top

Bodyweight Walking Lunge

floor

bodyweight

2 x 2 min

45 sec rest