1A

Week 1/4: 3 sets of 12 reps all Week 2/5: 3 sets of 10 reps group 1, 3 sets of 14 reps group 2 Week 3/6: 4 sets of 8 reps group 1, 2 sets of 20 reps group 2

Contributed by: Mary

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Workout 1

• a. Front Squat - Barbell
  3 sets × 12 reps
• b. Chin-up - Bodyweight/Weighted
  3 sets × 12 reps
• c. Jack-knife on Ball - Bodyweight/Weighted
  3 sets × 12 reps
• a. Rear Lunge - Dumbbell
  3 sets × 12 reps
• b. Alternating Incline Dumbell Press - Barbell
  3 sets × 12 reps
• c. Fast Knees to Stability ball - Bodyweight/Weighted
  3 sets × 12 reps

Workout 2

• a. Box Jump - Bodyweight/Weighted
  3 sets × 12 reps
• b. Decline Push-up - Lever
  3 sets × 12 reps
• c. Hanging Leg Raise - Bodyweight/Weighted
  3 sets × 12 reps
• a. Squat to Diagonal Press - Kettlebell
  3 sets × 12 reps
• b. Inverted Row - Bodyweight/Weighted
  3 sets × 12 reps
• c. Sit Up - Bodyweight/Weighted
  3 sets × 12 reps