GROUP WARMUP
2 sets –
5 plate squats with band above knee
5 T-spine openers
5 overhead plate stretch
10 PVC lift-offs

LEG BALANCE
4 sets –
2 Barefoot Back squats (3 seconds down, 3 seconds hold, 3 seconds up)
60-70%

ADVANCED TRAINING TECHNIQUES
Perform *Myotatic reps with control; take as needed rest between each set (between 60-90 seconds)

3 sets –
5 Seated myotatic dumbbell strict press
10 Bench dips

3 sets –
8 Prone plate raises
5 each arm dumbbell lateral delt raise
10 banded pull-aparts