Warm up & mobility
start with 3-5 mins on the rower, cross trainer or treadmill to raise heartrate and warm up muscles, unless you have immediately swam, bike or ran.
1. Hip Flexor & Quad Mobility - 20-second static hold followed by 20 active reps on each side
2. Hamstring Mobility - 10 reps per side
3. Shoulder mobility - wall angels for example - 10 movements

Main set

3 x 6 reps @80%RM
Make sure you get 2-3mins recovery between each set.Warm up each exercise with 8 reps of very little weight before loading appropriately

1. Squat
2. Romanian Deadlift
3. Barbell row
4. Close-grip Lat pulldown
5. Single leg Calf raise - bent/straight leg
6. Hamstring curl
7. leg press

Core, balance
Complete 2-4 sets of the following exercises if you have time, but at least 15 minutes in total;

1. Side plank with leg raise; 10 each side
2. Single leg glute bridge: 10 each side
3. Stability ball plank 8 each leg
4. crab walk 10 each side

Warm up & mobility
start with 3-5 mins on the rower, cross trainer or treadmill to raise heartrate and warm up muscles, unless you have immediately swam, bike or ran.
1. Hip Flexor & Quad Mobility - 20-second static hold followed by 20 active reps on each side
2. Hamstring Mobility - 10 reps per side
3. Shoulder mobility - wall angels for example - 10 movements

Main set

3 x 6 reps @80%RM
Make sure you get 2-3mins recovery between each set.Warm up each exercise with 8 reps of very little weight before loading appropriately

1. Squat
2. Romanian Deadlift
3. Barbell row
4. Close-grip Lat pulldown
5. Single leg Calf raise - bent/straight leg
6. Hamstring curl
7. leg press


Stability/rotation
Complete 2-4 sets of the following exercises if you have time, but at least 15 minutes in total;
1. Single leg squat 8 each side
2. running man 8 each side
3. hiphike 15 each side
4. Russian Twist 15 each side with appropriate weight

Warm up & mobility
start with 3-5 mins on the rower, cross trainer or treadmill to raise heartrate and warm up muscles, unless you have immediately swam, bike or ran.
1. Hip Flexor & Quad Mobility - 20-second static hold followed by 20 active reps on each side
2. Hamstring Mobility - 10 reps per side
3. Shoulder mobility - wall angels for example - 10 movements

Main set
3 x 6 reps @ 80%RM. Make sure you get 2-3mins recovery between each set.
Warm up each exercise with 8 reps of very little weight before loading appropriately

1. Squat
2. Romanian Deadlift
3. Barbell row
4. Close-grip Lat pulldown
5. Single leg Calf raise - bent and straight leg
6. Hamstring curl

Plyometrics
-IMPORTANT: Do not go above the prescribed reps and sets here. Plyometrics require gradual
progression to reduce injury risk.
Take at least 15 seconds recovery between sets. Feel free to take much longer recoveries if needed. The important thing is to do the exercises with quality, and when you do them, some of them will be intense.
-If you have time, spend 20 minutes on plyometrics, but if you're time-crunched, you can get in 2 sets of 4-5 of the exercises in just above 5 minutes if you're quick, so take at least 5 effective minutes to do so.

1. Pogo 3 x 10 reps
2. Rocket jump 3 x 5 reps
3 Scissor jump SR 2 x 5 reps
4. Fast skipping 3 x 10 reps
5. Ankle bounding 3 x 10 reps

Warm up & mobility
start with 3-5 mins on the rower, cross trainer or treadmill to raise heartrate and warm up muscles, unless you have immediately swam, bike or ran.
1. Hip Flexor & Quad Mobility - 20-second static hold followed by 20 active reps on each side
2. Hamstring Mobility - 10 reps per side
3. Shoulder mobility - wall angels for example - 10 movements

Main set

3 x 6 reps @80%RM
Make sure you get 2-3mins recovery between each set.Warm up each exercise with 8 reps of very little weight before loading appropriately

1. Squat
2. Romanian Deadlift
3. Barbell row
4. Close-grip Lat pulldown
5. Single leg Calf raise - bent/straight leg
6. Hamstring curl

7. leg press

Complete 2-4 sets of the following exercises if you have time, but at least 15 minutes in total;

1. Fire Hydrants 20 each side
2 V-sits 45 seconds
3. Australian Crawl45 seconds
4. Stability ball knee tuck 20 repetitions

Warm up & mobility
start with 3-5 mins on the rower, cross trainer or treadmill to raise heartrate and warm up muscles, unless you have immediately swam, bike or ran.
1. Hip Flexor & Quad Mobility - 20-second static hold followed by 20 active reps on each side
2. Hamstring Mobility - 10 reps per side
3. Shoulder mobility - wall angels for example - 10 movements

Main set

3 x 4 reps @85%RM
Make sure you get 2-3mins recovery between each set.Warm up each exercise with 8 reps of very little weight before loading appropriately

1. Squat
2. Romanian Deadlift
3. Barbell row
4. Close-grip Lat pulldown
5. Single leg Calf raise - bent/straight leg
6. Hamstring curl
7. leg press

Stability/rotation
Complete 2-4 sets of the following exercises if you have time, but at least 15 minutes in total;


1. Single leg deadlift with appropriate weight
2. Lunge 10 each leg
3. Medicine ball Lunge & twist 10 each side using appropriatly light weight
4. standing cable chop 10 each side, light weight

Warm up & mobility
start with 3-5 mins on the rower, cross trainer or treadmill to raise heartrate and warm up muscles, unless you have immediately swam, bike or ran.
1. Hip Flexor & Quad Mobility - 20-second static hold followed by 20 active reps on each side
2. Hamstring Mobility - 10 reps per side
3. Shoulder mobility - wall angels for example - 10 movements

Main set
3 x 4 reps @ 85%RM. Make sure you get 2-3mins recovery between each set.
Warm up each exercise with 8 reps of very little weight before loading appropriately

1. Squat
2. Romanian Deadlift
3. Barbell row
4. Close-grip Lat pulldown
5. Single leg Calf raise - bent and straight leg
6. Hamstring curl

Plyometrics
-IMPORTANT: Do not go above the prescribed reps and sets here. Plyometrics require gradual
progression to reduce injury risk.
Take at least 15 seconds recovery between sets. Feel free to take much longer recoveries if needed. The important thing is to do the exercises with quality, and when you do them, some of them will be intense.
-If you have time, spend 20 minutes on plyometrics, but if you're time-crunched, you can get in 2 sets of 4-5 of the exercises in just above 5 minutes if you're quick, so take at least 5 effective minutes to do so.

1. Pogo 3 x 10 reps
2. Rocket jump 3 x 5 reps
3 Scissor jump SR 2 x 5 reps
4. Fast skipping 3 x 10 reps
5. Ankle bounding 3 x 10 reps

-EXP = Explosive (see below) 3-5 reps.
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PART 1: WARM-UP AND MOBILITY (10 min):

1. 3-5 min of cardio (rowing, cross-trainer, jogging or similar) to elevate core temperature. You may skip this and replace with more mobility if you ran/swam/biked right before this gym session). The shorter the warm-up (e.g. 3 minutes) the more intensely you should work to get your core temperature up.
2. Hip Flexor and Quad Mobility. 20 second static hold followed by 20 active reps on each side.
3. Forward Bend to Downward Dog with Dynamic Knee Bends. 10 knee bends per side.
4. Shoulder mobility. Prone Lying Arm Extension with side and forward movement. 2 x 5 reps.

Repeat 2-4 if you want to and have time. Feel free to substitute other mobility exercises relevant for you.
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PART 2: WEIGHT LIFTING (MAIN SET) (30 min):

IMPORTANT: EXPLOSIVE MOVEMENTS!
Use light to moderate weights and fast and powerful concentric movement. 3-5 reps. See more information below.

WARNING: Do not do explosive deadlifts if you are prone to hamstring injuries or you are not 100% confident in your technique with the movement. Instead, do them as normal heavy weight exercises in the 3-5 Rep Range.

1. Barbell Squat. 1-2 warmup sets with just the bar and/or light weights, 5-8 reps. Little to no recovery needed. Then 3 sets at EXP rep range. 2-3 minutes recovery between sets.

2. Romanian Deadlift. 1-2 warmup sets with just the bar and/or light weights, 5-8 reps. Little to no recovery needed. Then 2 sets at EXP rep range. 2-3 minutes recovery between sets.

3. Lat pulldown (narrow grip). 1 warmup set with lighter weights, 5-8 reps. Little to no recovery needed. Then 2 sets at EXP rep range. 2-3 minutes recovery between sets.

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PART 3: CORE (5-20 min, 1-4 circuits):

-If you have time, spend 20 minutes on core and functional strength training, but if you're time-crunched, you can get in 4 exercises in just above 5 minutes if you're quick, so take at least 5 effective minutes to do so.
-Do several circuits of the exercises below if you have more time.
-Take recoveries between exercises as needed. Feel free to go right to the next exercise if you're capable of doing so.
-Adjust the duration and/or reps to make each exercise challenging but doable.

1. Side plank with leg raise; 10 each side
2. Single leg glute bridge: 10 each side
3. Stability ball plank 8 each leg
4. crab walk 10 each side

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EXPLOSIVE LIFTING:

In this workout your goal is to develop power, not strength. In other words, the ability to generate force very quickly.

Use light to moderate weights (50-60% of your 1 rep maximum, if you have an idea of what that might be for you) and 3-5 reps where you perform the lift very explosively but with great form.

Only the concentric part of the lift needs to be explosive (the actual "work" part). The eccentric part can and should be slow and controlled.

As an example, if you do a squat, only the actual lifting up movement needs to be explosive. So you can slowly squat down, but then as you reach the lowest position of the squat, immediately lift back up as fast as you can while maintaining good form.

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HOW TO USE REP RANGES AND LOG YOUR PROGRESS:

-With Rep Ranges, YOU select the weight such that you can perform at least the number of reps at the low end of the range with that weight.
-Note that you should select weights that are challenging, but not so heavy that you can't maintain good form and technique.
-Let's use a Rep Range of 6-10 reps as an example.
-The goal is to select a weight that you can lift at least 6 times, but no more than 10 when you reach the point of failure (you can no longer do another lift with correct form). In this example, let's say the weight is 50 kg.
-You complete the exercise and actually manage 8 reps in each set with 50 kg.
-Your next workout, if the prescribed rep range for this exercise is still the same 6-10 reps, keep the same weight (50 kg), but try to get 9 or 10 reps.
-You complete the exercise and manage 10 reps in each set with 50 kg.
-Next time you do the same exercise at this Rep Range, it's time to increase the weights. In this example, we could add 5 kg (10 lbs) and now try to manage 6-7 reps before failure.

NOTE: It is CRITICAL that you log the weights and reps you do for each exercise, every workout. Only then can you make sure that you keep progressing. Log your results in the Post-Activity comments below immediately after the workout while you still remember it.