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Private VIP V

Bilateral alternate KB snatches

KB front squat to lateral TP lunges

FP SB glute medius lean & contralateral DB press

SB DB crunch feet fixed

Four point asymmetric raise

Walking TP KB swings

Single arm DB alternate plyometric lunge jumps

TRX single arm pull & reach

SB single arm lean & FP KB swing

SB pike to press up

Plyometric lunge jumps & TP high KB swings

Supine SB bilateral drop & recover with SB between the knees

Plyometric PJK to press up

TRX plank to triceps press

Single leg SB cable crossover


Standing Glute Medius

SB Pike

Lateral single leg load & transfer to external shoulder rotation bell up

Partial static squat to calf raise & FP BB

Lateral floor lean & SB roll

SB triceps arm extension

FP KB swing to snatch

Single arm KB up anterior lunge

Kneeling SB wood chop

Prone double SB low crawler

SB between legs & FP KB swing to snatch

SB Kneeling & single arm cable push

SB Split stance kneeling 

Single arm DB hang clean

TRX Single arm flex to extend

Renegade squats

Lateral lunge & TP KB swing

Circular press ups

Bell up kneel to stand

Static lunge & TP BB low to high

BB & TP single arm DB press

Alternate single arm SB lean

Plyometric TP wood chop

Walking Lunges & Twist

Standing hamstring curls


Sit up to vertical jump

FP cable chop with SB between thighs

FP SB push & contralateral bicep curl

Double KB posteriolateral lunge

Squat & KB transfer

KB FP swing & weight shift

Single leg lateral jump & BB

Band press ups

Prone double SB flyes

SB Horse stance

SB Single arm kneeling shoulder press

Single arm cable push & DB overhead press

Single DB clock lunge

TRX Supine single leg hip extension

Single arm bell up forefoot jumps

KB ipsilateral posterior swing

Bell up TP kneel to stand

Anterior & posterior shift press up

Press up to horse stance

FP press ups

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