Minimum swiss ball bridges 2 sets 15 reps back

10 lbs. Minimum
Swiss Ball Bridges 2 sets, 15 reps
Back Extension 5 sets, 5 reps
Pull Ups (wide grip) 5 sets, 5 reps
Side Planks 4 sets, 20 second hold
Seal Catches 5 sets, 5 reps
WEEK 6, DAY 3 - Lower Body and Core
EXERCISE SETS, REPS WEIGHT
Lower Body
Squats 5 sets, 5 reps 10 lbs. Med Ball
Leg Extensions 5 sets, 5 reps 30 lbs. Minimum
Leg Curls 5 sets, 5 reps 30 lbs. Minimum
Calf Raise 3 sets, 15 reps 30 lbs. Minimum

Good Mornings 5 sets, 5 reps Weighted Barbell
Swiss Ball Bridges 2 sets, 15 reps
Core
Bosu Ball Planks 4 sets, 20 second hold
Sit Ups 5 sets, 5 reps 8 lbs. Med Ball
Russian Twists 2 sets, 20 reps
Flutter Kicks 4 sets, 15 reps
V-Tuck 5 sets, 5 reps
Supermans 5 sets, 5 reps
WEEK 6, DAY 4 – Upper Body and Back
EXERCISE SETS, REPS WEIGHT
Upper Body
Bicep Curls 3 sets, 10 reps 10 lbs. Minimum
Overhead Triceps Extension 3 sets, 10 reps 10 lbs. Minimum
Pectorals Fly 3 sets, 10 reps 30 lbs. Minimum
Reverse Fly 3 sets, 10 reps 30 lbs. Minimum
Front Dumbbell Raise 2 sets, 15 reps 10 lbs. Minimum
Lat Pull Downs 3 sets, 10 reps 30 lbs. Minimum
Back
Dumbbell Row 5 sets, 5 reps 10 lbs. Minimum
Swiss Ball Bridges 2 sets, 15 reps
Back Extension 5 sets, 5 reps
Pull Ups (wide grip) 5 sets, 5 reps
Side Planks 4 sets, 20 second hold
Seal Catches 5 sets, 5 reps
WEEK 6, DAY 5 – Total Body
EXERCISE SETS, REPS WEIGHT
Lower & Upper Body
Single Leg Squats 3 sets, 10 reps 30 lbs. Minimum
Single Leg Press 3 sets, 10 reps 30 lbs. Minimum
Calf Raise 3 sets, 15 reps 30 lbs. Minimum
Deltoid Fly 5 sets, 5 reps 10 lbs. Minimum
Cuban Press 5 sets, 5 reps 10 lbs. Minimum
Push Ups 3 sets, 10 reps
Core & Back
Supermans 5 sets, 5 reps
Back Extensions 5 sets, 5 reps
Up-Down Planks 4 sets, 20 second holds
Single Leg Bridges 5 sets, 5 reps

Flutter Kicks 3 sets, 10 reps
Sliding Pike 5 sets, 5 reps
Phase IV: Muscle Endurance
WEEK 7, DAY 1 - Lower Body and Core
EXERCISE SETS, REPS WEIGHT
Lower Body
Clock Lunge 3 sets, 15 reps
Step-Ups w/ Knee Raise 3 sets, 15 reps
Lunge Jumps 4 sets, 10 reps
Sumo Squats 3 sets, 15 reps
Power Skips 3 sets, 15 reps
Side-to-Side Ankle Hops 4 sets, 15 yards there & back
Ladders
Ali Shuffle 30 yards there & back
In In Out Out 30 yards there & back
Torso Twist 30 yards there & back
Icky Shuffle 30 yards there & back
Core
Ab Wheel Rollouts 3 sets, 15 reps
Plank w/ Bosu Ball 4 sets, 30 second hold
Bicycles w/ Bosu Ball 3 sets, 15 reps
Jack Knives 3 sets, 15 reps
V-tucks 4 sets, 10 reps
TRX Pendulum 4 sets, 10 reps
WEEK 7, DAY 2 - Upper Body and Back
EXERCISE SETS, REPS WEIGHT
Upper Body
Over the Back Toss 3 sets, 15 reps 8 lbs. Med Ball
Wall Throws 3 sets, 15 reps 10 lbs. Med Ball
Explosive Push Ups 4 sets, 10 reps
Finger grips 4 sets, 10 reps
Wide-Grip Pull Ups 3 sets, 15 reps
Chest Press 3 sets, 15 reps 12 lbs. Dumbbells
Ladders
1-Step Run Through 30 yards there & back
Scissors 30 yards there & back
Lateral Side Shuffle 30 yards there & back
Reverse In In Out Out 30 yards there & back

Back
Med Ball Slams 3 sets, 15 reps 12 lbs. Med Ball
Deadlifts 3 sets, 15 reps 45 lbs. Barbell
Traveling Push Ups 4 sets, 10 reps
Reverse Crossover Lunge 4 sets, 10 reps
Hypertensions (w/ Bench) 4 sets, 10 reps
Barbell Row 3 sets, 15 reps
WEEK 7, DAY 3 - Lower Body and Core
EXERCISE SETS, REPS WEIGHT
Lower Body
Depth Jumps