PRE SEASON #1 | JULY 2026
-
BLOCK A - Complete as superset - Focus on 80-90% lifts
Exercise
Reps
Sets
Notes
guidance
Exercise
Box Jumps
Reps
3
Sets
4
Notes
guidance
Exercise
Barbell Back Squat
Reps
4
Sets
4
Notes
Focus on controlling down and powering up to standing
guidance
-
BLOCK B - Complete as superset
Exercise
Reps
Sets
Notes
guidance
Exercise
Lateral Bound to Stick
Reps
5
Sets
3
Notes
Complete each side
guidance
Exercise
Split Squat
Reps
3
Sets
6
Notes
Complete each side
guidance
-
BLOCK C - Complete as superset
Exercise
Reps
Sets
Notes
guidance
Exercise
Romanian Dealdift
Reps
6
Sets
3
Notes
guidance
Exercise
Single Leg Calf Raises
Reps
10
Sets
3
Notes
Complete each side
guidance
-
BLOCK D - Complete as superset
Exercise
Reps
Sets
Notes
guidance
Exercise
Copenhagen Plank
Reps
20s
Sets
3
Notes
Complete each side. Side Plank with top leg outstretched or bent on a box - bottom leg floats
guidance
Exercise
Single Leg Drop and Stick
Reps
4
Sets
3
Notes
Complete each side
guidance
Previous Workout