Sets Reps Rest_Seconds Quadriceps

14 - 6 30 Barbell Box Squat

26 - 8 60 Barbell Bulgarian Split-Squat
3 8 - 10 90 Barbell Front Squat
4 8 - 12 120 Barbell Jump Squat
5 12 - 15 150 Barbell Squat
6 15 - 20 180 Barbell Standing Lunge
20 - 25 240 Barbell Step Up
300 Barbell Walking Lunge
Body Weight Bulgarian Split-Squat
Body Weight Pistol Squat
Body Weight Squat
Body Weight Standing Lunge
Body Weight Step Up
Body Weight Walking Lunge
Dumbbell Body Weight Squat
Dumbbell Bulgarian Split-Squat
Dumbbell Goblet Squat
Dumbbell Standing Lunge
Dumbbell Step Up
Dumbbell Walking Lunge
Machine Hack Squat
Machine Laying Leg Press
Machine Leg Press
Machine Seated Leg Press
Machine Single-Leg Press
Glutes_Hamstrings Calves
Barbell Deadlift Barbell Calf Raise
Barbell Deadlifts from Blocks Dumbbell Calf Raise
Barbell Deadlifts from Deficit Machine Calf Extension (Seated)
Barbell Glute Bridge Machine Calf Raise
Barbell Hip Thrust Machine Leg Press Calf Extension (Seated/Laying)
Barbell Romanian Deadlift
Barbell Stiff-Legged Deadlift
Barbell Sumo Deadlift
Body Weight Glute-Ham Raise
Cable One-Legged Kickback
Cable Pull Through
Dumbbell Glute Bridge
Dumbbell Hip Thrust
Dumbbell Romanian Deadlift
Dumbbell Stiff-Legged Deadlift
Machine Glute-Ham Raise
Machine Laying Leg Curl
Machine Reverse Hyperextension
Machine Seated Leg Curl
Machine Standing Leg Curl
Chest Back
Barbell Decline Bench Press Barbell Bent Over Row
Barbell Flat Bench Press Barbell Chest-Supported T-Bar Row
Barbell Incline Bench Press Barbell Incline Bench Row
Body Weight Decline Push-Up Barbell One-Arm Row
Body Weight Dip (Chest Variation) Barbell Pendlay Row
Body Weight Incline Push-Up Barbell Reverse Grip Bent Over
Body Weight Push-Up Barbell Shrug
Cable Chest Press (Seated) Barbell T-Bar Row
Cable Chest Press (Standing) Body Weight Back Extension
Cable Crossover Body Weight Inverted Row
Cable Crossover (High Angle) Body Weight Pull-Up
Cable Crossover (Low Angle) Cable Narrow-Grip Lat Pull-Down
Cable Flat Bench Fly Cable One-Arm Lat Pull-Down
Cable Incline Bench Fly Cable One-Arm Row (Seated)
Cable Incline Bench Press Cable Reverse-Grip Lat Pull-Down
Dumbbell Decline Bench Fly Cable Row (Seated)
Dumbbell Decline Bench Press Cable Straight-Arm Pull-Down
Dumbbell Flat Bench Fly Cable V-Bar Lat Pull-Down
Dumbbell Flat Bench Press Cable Wide-Grip Lat Pull-Down
Dumbbell Incline Bench Fly Dumbbell Bent Over Row
Dumbbell Incline Bench Press Dumbbell Incline Bench Row
Machine Assisted Dip (Chest Variation) Dumbbell One-Arm Row
Machine Butterfly Dumbbell Reverse Grip Bent Over
Machine Chest Press Dumbbell Shrug
Machine Decline Chest Press Machine Assisted Pull-Up
Machine Incline Chest Press Machine Back Extension
Smith Machine Bench Press Machine Chest Supported Row
Smith Machine Decline Chest Press Machine Iso Row
Smith Machine Incline Bench Press Machine Shrug
Weighted Decline Push-Up Smith Machine Bent Over Row
Weighted Dip (Chest Variation) Weighted Pull-Up
Weighted Incline Push-Up
Weighted Push-Up
Shoulders Triceps
Barbell Front Raise Barbell Close-Grip Bench Press
Barbell One-Arm Linear Jammer Barbell Decline Bench Triceps Extension
Barbell Push Press Barbell Flat Bench Triceps Extension
Barbell Seated Shoulder Press Barbell Incline Bench Triceps Extension
Barbell Standing Shoulder Press Barbell Overhead Triceps Extension
Barbell Upright Row Body Weight Bench Dip
Body Weight Handstand Push-Up Body Weight Dips (Triceps Variation)
Body Weight Pike Push-Up Cable Decline Bench Triceps Extension
Cable Face Pull Cable Flat Bench Triceps Extension
Cable Front Raise Cable Incline Bench Triceps Extension
Cable Lateral Raise Cable One-Arm Overhead Triceps Extension
Cable Rear Delt Fly Cable Overhead Triceps Extension
Cable Shoulder Press (Seated) Cable Reverse-Grip Triceps Push-Down
Cable Standing Shoulder Press (Standing) Cable Rope Triceps Push-Down
Cable Upright Row Cable Straight-Bar Triceps Push-Down
Dumbbell Arnold Press Cable Triceps Kickback
Dumbbell Front Raise Cable V-Bar Triceps Push-Down
Dumbbell One-Arm Lateral Raise Dumbbell Bent Over Triceps Extension
Dumbbell Rear Delt Raise Dumbbell Close-Grip Bench Press
Dumbbell Reverse Fly Dumbbell Decline Bench Triceps Extension
Dumbbell Seated Shoulder Press Dumbbell Flat Bench Triceps Extension
Dumbbell Side Lateral Raise Dumbbell Incline Bench Triceps Extension
Dumbbell Standing One-Arm Press Dumbbell One-Arm Overhead Triceps Extensio
Dumbbell Standing Shoulder Press Dumbbell Overhead Triceps Extension
Dumbbell Upright Row Dumbbell Triceps Kickback
Machine Lateral Raise Machine Assisted Dips (Triceps Variation)
Machine Reverse Fly Machine Triceps Extension
Machine Shoulder Press Smith Machine Close-Grip Bench Press
Machine Upright Row Weighted Bench Dip
Smith Machine Shoulder Press Weighted Dips (Triceps Variation)
Biceps Abs Other
Barbell Close-Grip Biceps Curl Barbell Plate Ab Twist Barbell Wrist Curl
Barbell Concentration Biceps Curl Body Weight Ab Crunch Dumbbell Wrist Curl
Barbell Preacher Biceps Curl Body Weight Hanging Leg Raise Neck Curl
Barbell Regular-Grip Biceps Curl Body Weight Plank Neck Extension
Barbell Reverse-Grip Biceps Curl Dumbbell Ab Twist
Barbell Wide-Grip Biceps Curl Machine Ab Crunch
Body Weight Chin-Up Weighted Hanging Leg Raise
Cable Bar Biceps Curl Weighted Plank
Cable Incline Bench Biceps Curl
Cable One-Arm Biceps Curl
Cable Overhead Curl
Cable Rope Biceps Curl
Dumbbell Alternate Biceps Curl
Dumbbell Concentration Biceps Curl
Dumbbell Hammer Biceps Curl
Dumbbell Incline Bench Biceps Curl
Dumbbell One-Arm Biceps Curl
Dumbbell Preacher Biceps Curl
Dumbbell Reverse-Grip Biceps Curl
Dumbbell Reverse-Grip Biceps Curl
Machine Assisted Chin-Up
Machine Biceps Curl
Machine Preacher Biceps Curl
Weighted Chin-Up
 Week 1 Week 2 Week 3
0 0 0
Foam Rolling and Decompression
- - -
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Band Stretching
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Mobility
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ISO SIDE LUNGE
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Day 1
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ISO LUNGE
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ISO SL BRIDGE
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ISO CALF RAISE
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SIDE PLANK
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0 0 0
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- - -
0 0 0
- - -
Day 2
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- - -
0 0 0
- - -
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- - -
0 0 0
- - -

0 0 0
Barbell Squat
- - -
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Dumbbell Goblet Squat
- - -

Day 3
 0 0 0
Glider Hamstring Curl
- - -
0 0 0
Machine Cable Hip Flexion
Day 3 - - -
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Hip Abduction Leg Raise
- - -
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Machine Calf Extension (Seated)
- - -
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Tibialis Raise
- - -
0 0 0
Paloff Squat
- - -

#VALUE! #VALUE! #VALUE!

Barbell Flat Bench Press
- - -
#VALUE! #VALUE! #VALUE!
Dumbell Unilateral Bench Press
- - -
#VALUE! #VALUE! #VALUE!
Cable Crossover
- - -
0 0 0
Plank Row
- - -
Day 4
0 0 0
Cable V-Bar Triceps Push-Down
- - -
#VALUE! #VALUE! #VALUE!
Cable Front Raise
- - -
#VALUE! #VALUE! #VALUE!
Cable Face Pull
- - -
#VALUE! #VALUE! #VALUE!
Around The World Knees
- - -

0 0 0
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- - -
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Day 5
0 0 0
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0 0 0
 - - -
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- - -
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Day 6
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 Volume Tracker
Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
0 0 0 0 0 0 0
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0 0 0 0 0 0 0
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0 0 0 0 0 0 0
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0 0 0 0 0 0 0
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0 0 0 0 0 0 0
- - - - - - -

0 0 0 0 0 0 0
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0 0 0 0 0 0 0
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0 0 0 0 0 0 0
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0 0 0 0 0 0 0
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0 0 0 0 0 0 0
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0 0 0 0 0 0 0
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0 0 0 0 0 0 0
- - - - - - -
0 0 0 0 0 0 0
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 0 0 0 0 0 0 0
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0 0 0 0 0 0 0
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0 0 0 0 0 0 0
- - - - - - -
0 0 0 0 0 0 0
- - - - - - -
0 0 0 0 0 0 0
- - - - - - -
0 0 0 0 0 0 0
- - - - - - -

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

- - - - - - -
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
- - - - - - -
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
- - - - - - -
0 0 0 0 0 0 0
- - - - - - -
0 0 0 0 0 0 0
- - - - - - -
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
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#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
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0 0 0 0 0 0 0
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0 0 0 0 0 0 0
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0 0 0 0 0 0 0
- - - - - - -
0 0 0 0 0 0 0
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0 0 0 0 0 0 0
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0 0 0 0 0 0 0
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0 0 0 0 0 0 0
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0 0 0 0 0 0 0
- - - - - - -
Week 11 Week 12
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -

0 0
- -
0 0
- -
0 0
- -
0 0
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0 0
- -
0 0
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0 0
- -
0 0
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0 0
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0 0
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 0 0
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0 0
- -
0 0
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0 0
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0 0
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0 0
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#VALUE! #VALUE!
- -
#VALUE! #VALUE!
- -
#VALUE! #VALUE!
- -
0 0
- -
0 0
- -
#VALUE! #VALUE!
- -
#VALUE! #VALUE!
- -
#VALUE! #VALUE!
- -

0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
- -

0 0
- -
0 0
- -
0 0
- -
0 0
- -
0 0
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0 0
- -
0 0
- -
0 0
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 Muscle Group Exercise Sets
Full Body Foam Rolling and Decompression 1
Full Body Band Stretching 2
Full Body Mobility 3
Recovery Quadriceps ISO SIDE LUNGE 3
Quadriceps ISO LUNGE 3
Glutes_Hamstrings ISO SL BRIDGE 3
Calves ISO CALF RAISE 3
Abs SIDE PLANK 3

Muscle Group Exercise Sets

Differential Learning

Muscle Group Exercise Sets

Quadriceps Barbell Squat 2
Quadriceps Dumbbell Goblet Squat 2
Glutes_Hamstrings Glider Hamstring Curl 3
Lower/Plyo/Speed
Quadriceps Machine Cable Hip Flexion 2
Glutes_Hamstrings Hip Abduction Leg Raise 2
Calves Machine Calf Extension (Seated) 1
Calves Tibialis Raise 1
Abs Paloff Squat 3

Muscle Group Exercise Sets

Chest Barbell Flat Bench Press 2
Chest Dumbell Unilateral Bench Press 2
Chest Cable Crossover 2
Upper Back Plank Row 2
Triceps Cable V-Bar Triceps Push-Down 2
Shoulders Cable Front Raise 2
Shoulders Cable Face Pull 2
Abs Around The World Knees 3
 Muscle Group Exercise Sets
5M Treadmill Backward Walk
A Skips & B Skips 2
Depth Jumps DL 2
Plyo/Speed Skater Jumps 2
Proprioception KOT 2
Proprioception KBA 2
MedBall Throws 2
Pogo Jumps/Ankle Flips 2

Muscle Group Exercise Sets

Rest
Reps Rest (Seconds) Weight (Set 1) Weight (Set 2) Weight (Set 3) Weight (Set 4)
15 (6)
1m
6
30s
30s
20s
20s
15s

Reps Rest (Seconds) Weight (Set 1) Weight (Set 2) Weight (Set 3) Weight (Set 4)

Reps Rest (Seconds) Weight (Set 1) Weight (Set 2) Weight (Set 3) Weight (Set 4)
6-8 120 17.5
12 - 15 120
12 - 15 90
12 - 15 90 10
20 - 25 90
20 - 25 90 10
20 - 25 60
8 - 10 60 20

Reps Rest (Seconds) Weight (Set 1) Weight (Set 2) Weight (Set 3) Weight (Set 4)
6-8 120 7,5kg
6-8 120 7,5kg
12 - 15 90 15kg
12 - 15 90 10
12 - 15 90 10
20 - 25 90 12,5kg
20 - 25 90 12kg
15 - 20 90 10kg
Reps Rest (Seconds) Weight (Set 1) Weight (Set 2) Weight (Set 3) Weight (Set 4)

20 - 25
6-8
20 - 25
20 - 25
20 - 25
8 - 10
20 - 25

Reps Rest (Seconds) Weight (Set 1) Weight (Set 2) Weight (Set 3) Weight (Set 4)
Note

Note

Note
3-2-X-1
2-3-X-1
2-1-X-1
2-1-X-1

2-1-X-1
1-2-X-1

Note

2-2-X-1
Note

Note
 Muscle Group Exercise Sets Reps

Full Body Foam Rolling and Decompression 1 15 (6)

Full Body Band Stretching 2 1m

Full Body Mobility 3 6

Quadriceps ISO SIDE LUNGE 3 30s

Day 1

Quadriceps ISO LUNGE 3 30s

Glutes_Hamstrings ISO SL BRIDGE 3 20s

Calves ISO CALF RAISE 3 20s

Abs SIDE PLANK 3 15s

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Quadriceps Barbell Squat 2 6-8

Quadriceps Dumbbell Goblet Squat 2 12 - 15

Day 3
 Glutes_Hamstrings Glider Hamstring Curl 3 12 - 15

Day 3 Quadriceps Machine Cable Hip Flexion 2 12 - 15

Glutes_Hamstrings Hip Abduction Leg Raise 2 20 - 25

Calves Machine Calf Extension (Seated) 1 20 - 25

Calves Tibialis Raise 1 20 - 25

Abs Paloff Squat 3 8 - 10

Muscle Group Exercise Sets Reps

Chest Barbell Flat Bench Press 2 6-8

Chest Dumbell Unilateral Bench Press 2 6-8

Chest Cable Crossover 2 12 - 15

Back Plank Row 2 12 - 15

Day 4
Triceps Cable V-Bar Triceps Push-Down 2 12 - 15

Shoulders Cable Front Raise 2 20 - 25

Shoulders Cable Face Pull 2 20 - 25

Abs Around The World Knees 3 15 - 20

Muscle Group Exercise Sets Reps

5M Treadmill Backward Walk

A Skips & B Skips 2 20 - 25

Depth Jumps DL 2 6-8

Skater Jumps 2 20 - 25
Day 5
Proprioception KOT 2 20 - 25

Proprioception KBA 2 20 - 25

MedBall Throws 2 8 - 10

Pogo Jumps/Ankle Flips 2 20 - 25

 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
17.5 0 0 0
120

0 0 0 0
120
 0 0 0 0
90

10 0 0 0
90
0 0 0 0
90
10 0 0 0
90
0 0 0 0
60
20 0 0 0
60

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
7,5kg 0 0 0
120
7,5kg 0 0 0
120
15kg 0 0 0
90
10 0 0 0
90
10 0 0 0
90
12,5kg 0 0 0
90
12kg 0 0 0
90
10kg 0 0 0
90

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0
Volume Note

Volume Note

Volume Note

0
3-2-X-1

0
2-3-X-1
 0
2-1-X-1
0
2-1-X-1
0

0
2-1-X-1
0
1-2-X-1

Volume Note
#VALUE!

#VALUE!
2-2-X-1
#VALUE!

#VALUE!

#VALUE!

#VALUE!

Volume Note
0

0
Volume Note
0

0
 Muscle Group Exercise Sets Reps

Full Body Foam Rolling and Decompression 1 15 (6)

Full Body Band Stretching 2 1m

Full Body Mobility 3 6

Quadriceps ISO SIDE LUNGE 3 30s

Day 1

Quadriceps ISO LUNGE 3 30s

Glutes_Hamstrings ISO SL BRIDGE 3 20s

Calves ISO CALF RAISE 3 20s

Abs SIDE PLANK 3 15s

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Quadriceps Barbell Squat 2 6-8

Quadriceps Dumbbell Goblet Squat 2 12 - 15

Day 3
 Glutes_Hamstrings Glider Hamstring Curl 3 12 - 15

Day 3 Quadriceps Machine Cable Hip Flexion 2 12 - 15

Glutes_Hamstrings Hip Abduction Leg Raise 2 20 - 25

Calves Machine Calf Extension (Seated) 1 20 - 25

Calves Tibialis Raise 1 20 - 25

Abs Paloff Squat 3 8 - 10

Muscle Group Exercise Sets Reps

Chest Barbell Flat Bench Press 2 6-8

Chest Dumbell Unilateral Bench Press 2 6-8

Chest Cable Crossover 2 12 - 15

Back Plank Row 2 12 - 15

Day 4
Triceps Cable V-Bar Triceps Push-Down 2 12 - 15

Shoulders Cable Front Raise 2 20 - 25

Shoulders Cable Face Pull 2 20 - 25

Abs Around The World Knees 3 15 - 20

Muscle Group Exercise Sets Reps

5M Treadmill Backward Walk

A Skips & B Skips 2 20 - 25

Depth Jumps DL 2 6-8

Skater Jumps 2 20 - 25
Day 5
Proprioception KOT 2 20 - 25

Proprioception KBA 2 20 - 25

MedBall Throws 2 8 - 10

Pogo Jumps/Ankle Flips 2 20 - 25

 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
17.5 0 0 0
120
0 0 0 0
0 0 0 0
120
0 0 0 0
 0 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
0 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
0 0 0 0
60
0 0 0 0
15 0 0 0
60
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
7,5kg 0 0 0
120
0 0 0 0
7,5kg 0 0 0
120
0 0 0 0
15kg 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
12,5kg 0 0 0
90
0 0 0 0
12kg 0 0 0
90
0 0 0 0
10kg 0 0 0
90
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Volume Note

Volume Note

Volume Note

0
3-2-X-1

0
2-3-X-1
 0
2-1-X-1
0
2-1-X-1
0

0
2-1-X-1
0
1-2-X-1

Volume Note
#VALUE!

#VALUE!
2-2-X-1
#VALUE!

#VALUE!

#VALUE!

#VALUE!

Volume Note
0

0
Volume Note
0

0
 Muscle Group Exercise Sets Reps

Full Body Foam Rolling and Decompression 1 15 (6)

Full Body Band Stretching 2 1m

Full Body Mobility 3 6

Quadriceps ISO SIDE LUNGE 3 30s

Day 1

Quadriceps ISO LUNGE 3 30s

Glutes_Hamstrings ISO SL BRIDGE 3 20s

Calves ISO CALF RAISE 3 20s

Abs SIDE PLANK 3 15s

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Quadriceps Barbell Squat 2 6-8

Quadriceps Dumbbell Goblet Squat 2 12 - 15

Day 3
 Glutes_Hamstrings Glider Hamstring Curl 3 12 - 15

Day 3 Quadriceps Machine Cable Hip Flexion 2 12 - 15

Glutes_Hamstrings Hip Abduction Leg Raise 2 20 - 25

Calves Machine Calf Extension (Seated) 1 20 - 25

Calves Tibialis Raise 1 20 - 25

Abs Paloff Squat 3 8 - 10

Muscle Group Exercise Sets Reps

Chest Barbell Flat Bench Press 2 6-8

Chest Dumbell Unilateral Bench Press 2 6-8

Chest Cable Crossover 2 12 - 15

Back Plank Row 2 12 - 15

Day 4
Triceps Cable V-Bar Triceps Push-Down 2 12 - 15

Shoulders Cable Front Raise 2 20 - 25

Shoulders Cable Face Pull 2 20 - 25

Abs Around The World Knees 3 15 - 20

Muscle Group Exercise Sets Reps

5M Treadmill Backward Walk

A Skips & B Skips 2 20 - 25

Depth Jumps DL 2 6-8

Skater Jumps 2 20 - 25
Day 5
Proprioception KOT 2 20 - 25

Proprioception KBA 2 20 - 25

MedBall Throws 2 8 - 10

Pogo Jumps/Ankle Flips 2 20 - 25

 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
17.5 0 0 0
120
0 0 0 0
0 0 0 0
120
0 0 0 0
 0 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
0 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
0 0 0 0
60
0 0 0 0
15 0 0 0
60
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
7,5kg 0 0 0
120
0 0 0 0
7,5kg 0 0 0
120
0 0 0 0
15kg 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
12,5kg 0 0 0
90
0 0 0 0
12kg 0 0 0
90
0 0 0 0
10kg 0 0 0
90
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
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0 0 0 0
0 0 0 0
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Volume Note

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3-2-X-1

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 Muscle Group Exercise Sets Reps

Full Body Foam Rolling and Decompression 1 15 (6)

Full Body Band Stretching 2 1m

Full Body Mobility 3 6

Quadriceps ISO SIDE LUNGE 3 30s

Day 1

Quadriceps ISO LUNGE 3 30s

Glutes_Hamstrings ISO SL BRIDGE 3 20s

Calves ISO CALF RAISE 3 20s

Abs SIDE PLANK 3 15s

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Quadriceps Barbell Squat 2 6-8

Quadriceps Dumbbell Goblet Squat 2 12 - 15

Day 3
 Glutes_Hamstrings Glider Hamstring Curl 3 12 - 15

Day 3 Quadriceps Machine Cable Hip Flexion 2 12 - 15

Glutes_Hamstrings Hip Abduction Leg Raise 2 20 - 25

Calves Machine Calf Extension (Seated) 1 20 - 25

Calves Tibialis Raise 1 20 - 25

Abs Paloff Squat 3 8 - 10

Muscle Group Exercise Sets Reps

Chest Barbell Flat Bench Press 2 6-8

Chest Dumbell Unilateral Bench Press 2 6-8

Chest Cable Crossover 2 12 - 15

Back Plank Row 2 12 - 15

Day 4
Triceps Cable V-Bar Triceps Push-Down 2 12 - 15

Shoulders Cable Front Raise 2 20 - 25

Shoulders Cable Face Pull 2 20 - 25

Abs Around The World Knees 3 15 - 20

Muscle Group Exercise Sets Reps

5M Treadmill Backward Walk

A Skips & B Skips 2 20 - 25

Depth Jumps DL 2 6-8

Skater Jumps 2 20 - 25
Day 5
Proprioception KOT 2 20 - 25

Proprioception KBA 2 20 - 25

MedBall Throws 2 8 - 10

Pogo Jumps/Ankle Flips 2 20 - 25

 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
17.5 0 0 0
120
0 0 0 0
0 0 0 0
120
0 0 0 0
 0 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
0 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
0 0 0 0
60
0 0 0 0
15 0 0 0
60
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
7,5kg 0 0 0
120
0 0 0 0
7,5kg 0 0 0
120
0 0 0 0
15kg 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
12,5kg 0 0 0
90
0 0 0 0
12kg 0 0 0
90
0 0 0 0
10kg 0 0 0
90
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
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Volume Note

0
3-2-X-1

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2-3-X-1
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 Muscle Group Exercise Sets Reps

Full Body Foam Rolling and Decompression 1 15 (6)

Full Body Band Stretching 2 1m

Full Body Mobility 3 6

Quadriceps ISO SIDE LUNGE 3 30s

Day 1

Quadriceps ISO LUNGE 3 30s

Glutes_Hamstrings ISO SL BRIDGE 3 20s

Calves ISO CALF RAISE 3 20s

Abs SIDE PLANK 3 15s

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Quadriceps Barbell Squat 2 6-8

Quadriceps Dumbbell Goblet Squat 2 12 - 15

Day 3
 Glutes_Hamstrings Glider Hamstring Curl 3 12 - 15

Day 3 Quadriceps Machine Cable Hip Flexion 2 12 - 15

Glutes_Hamstrings Hip Abduction Leg Raise 2 20 - 25

Calves Machine Calf Extension (Seated) 1 20 - 25

Calves Tibialis Raise 1 20 - 25

Abs Paloff Squat 3 8 - 10

Muscle Group Exercise Sets Reps

Chest Barbell Flat Bench Press 2 6-8

Chest Dumbell Unilateral Bench Press 2 6-8

Chest Cable Crossover 2 12 - 15

Back Plank Row 2 12 - 15

Day 4
Triceps Cable V-Bar Triceps Push-Down 2 12 - 15

Shoulders Cable Front Raise 2 20 - 25

Shoulders Cable Face Pull 2 20 - 25

Abs Around The World Knees 3 15 - 20

Muscle Group Exercise Sets Reps

5M Treadmill Backward Walk

A Skips & B Skips 2 20 - 25

Depth Jumps DL 2 6-8

Skater Jumps 2 20 - 25
Day 5
Proprioception KOT 2 20 - 25

Proprioception KBA 2 20 - 25

MedBall Throws 2 8 - 10

Pogo Jumps/Ankle Flips 2 20 - 25

 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
17.5 0 0 0
120
0 0 0 0
0 0 0 0
120
0 0 0 0
 0 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
0 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
0 0 0 0
60
0 0 0 0
15 0 0 0
60
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
7,5kg 0 0 0
120
0 0 0 0
7,5kg 0 0 0
120
0 0 0 0
15kg 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
12,5kg 0 0 0
90
0 0 0 0
12kg 0 0 0
90
0 0 0 0
10kg 0 0 0
90
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Volume Note

Volume Note

Volume Note

0
3-2-X-1

0
2-3-X-1
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 Muscle Group Exercise Sets Reps

Full Body Foam Rolling and Decompression 1 15 (6)

Full Body Band Stretching 2 1m

Full Body Mobility 3 6

Quadriceps ISO SIDE LUNGE 3 30s

Day 1

Quadriceps ISO LUNGE 3 30s

Glutes_Hamstrings ISO SL BRIDGE 3 20s

Calves ISO CALF RAISE 3 20s

Abs SIDE PLANK 3 15s

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Quadriceps Barbell Squat 2 6-8

Quadriceps Dumbbell Goblet Squat 2 12 - 15

Day 3
 Glutes_Hamstrings Glider Hamstring Curl 3 12 - 15

Day 3 Quadriceps Machine Cable Hip Flexion 2 12 - 15

Glutes_Hamstrings Hip Abduction Leg Raise 2 20 - 25

Calves Machine Calf Extension (Seated) 1 20 - 25

Calves Tibialis Raise 1 20 - 25

Abs Paloff Squat 3 8 - 10

Muscle Group Exercise Sets Reps

Chest Barbell Flat Bench Press 2 6-8

Chest Dumbell Unilateral Bench Press 2 6-8

Chest Cable Crossover 2 12 - 15

Back Plank Row 2 12 - 15

Day 4
Triceps Cable V-Bar Triceps Push-Down 2 12 - 15

Shoulders Cable Front Raise 2 20 - 25

Shoulders Cable Face Pull 2 20 - 25

Abs Around The World Knees 3 15 - 20

Muscle Group Exercise Sets Reps

5M Treadmill Backward Walk

A Skips & B Skips 2 20 - 25

Depth Jumps DL 2 6-8

Skater Jumps 2 20 - 25
Day 5
Proprioception KOT 2 20 - 25

Proprioception KBA 2 20 - 25

MedBall Throws 2 8 - 10

Pogo Jumps/Ankle Flips 2 20 - 25

 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
17.5 0 0 0
120
0 0 0 0
0 0 0 0
120
0 0 0 0
 0 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
0 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
0 0 0 0
60
0 0 0 0
15 0 0 0
60
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
7,5kg 0 0 0
120
0 0 0 0
7,5kg 0 0 0
120
0 0 0 0
15kg 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
12,5kg 0 0 0
90
0 0 0 0
12kg 0 0 0
90
0 0 0 0
10kg 0 0 0
90
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Volume Note

Volume Note

Volume Note

0
3-2-X-1

0
2-3-X-1
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1-2-X-1

Volume Note
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0
 Muscle Group Exercise Sets Reps

Full Body Foam Rolling and Decompression 1 15 (6)

Full Body Band Stretching 2 1m

Full Body Mobility 3 6

Quadriceps ISO SIDE LUNGE 3 30s

Day 1

Quadriceps ISO LUNGE 3 30s

Glutes_Hamstrings ISO SL BRIDGE 3 20s

Calves ISO CALF RAISE 3 20s

Abs SIDE PLANK 3 15s

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Quadriceps Barbell Squat 2 6-8

Quadriceps Dumbbell Goblet Squat 2 12 - 15

Day 3
 Glutes_Hamstrings Glider Hamstring Curl 3 12 - 15

Day 3 Quadriceps Machine Cable Hip Flexion 2 12 - 15

Glutes_Hamstrings Hip Abduction Leg Raise 2 20 - 25

Calves Machine Calf Extension (Seated) 1 20 - 25

Calves Tibialis Raise 1 20 - 25

Abs Paloff Squat 3 8 - 10

Muscle Group Exercise Sets Reps

Chest Barbell Flat Bench Press 2 6-8

Chest Dumbell Unilateral Bench Press 2 6-8

Chest Cable Crossover 2 12 - 15

Back Plank Row 2 12 - 15

Day 4
Triceps Cable V-Bar Triceps Push-Down 2 12 - 15

Shoulders Cable Front Raise 2 20 - 25

Shoulders Cable Face Pull 2 20 - 25

Abs Around The World Knees 3 15 - 20

Muscle Group Exercise Sets Reps

5M Treadmill Backward Walk

A Skips & B Skips 2 20 - 25

Depth Jumps DL 2 6-8

Skater Jumps 2 20 - 25
Day 5
Proprioception KOT 2 20 - 25

Proprioception KBA 2 20 - 25

MedBall Throws 2 8 - 10

Pogo Jumps/Ankle Flips 2 20 - 25

 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
17.5 0 0 0
120
0 0 0 0
0 0 0 0
120
0 0 0 0
 0 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
0 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
0 0 0 0
60
0 0 0 0
15 0 0 0
60
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
7,5kg 0 0 0
120
0 0 0 0
7,5kg 0 0 0
120
0 0 0 0
15kg 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
12,5kg 0 0 0
90
0 0 0 0
12kg 0 0 0
90
0 0 0 0
10kg 0 0 0
90
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Volume Note

Volume Note

Volume Note

0
3-2-X-1

0
2-3-X-1
 0
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0
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1-2-X-1

Volume Note
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#VALUE!

#VALUE!

Volume Note
0

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Volume Note
0

0
 Muscle Group Exercise Sets Reps

Full Body Foam Rolling and Decompression 1 15 (6)

Full Body Band Stretching 2 1m

Full Body Mobility 3 6

Quadriceps ISO SIDE LUNGE 3 30s

Day 1

Quadriceps ISO LUNGE 3 30s

Glutes_Hamstrings ISO SL BRIDGE 3 20s

Calves ISO CALF RAISE 3 20s

Abs SIDE PLANK 3 15s

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Quadriceps Barbell Squat 2 6-8

Quadriceps Dumbbell Goblet Squat 2 12 - 15

Day 3
 Glutes_Hamstrings Glider Hamstring Curl 3 12 - 15

Day 3 Quadriceps Machine Cable Hip Flexion 2 12 - 15

Glutes_Hamstrings Hip Abduction Leg Raise 2 20 - 25

Calves Machine Calf Extension (Seated) 1 20 - 25

Calves Tibialis Raise 1 20 - 25

Abs Paloff Squat 3 8 - 10

Muscle Group Exercise Sets Reps

Chest Barbell Flat Bench Press 2 6-8

Chest Dumbell Unilateral Bench Press 2 6-8

Chest Cable Crossover 2 12 - 15

Back Plank Row 2 12 - 15

Day 4
Triceps Cable V-Bar Triceps Push-Down 2 12 - 15

Shoulders Cable Front Raise 2 20 - 25

Shoulders Cable Face Pull 2 20 - 25

Abs Around The World Knees 3 15 - 20

Muscle Group Exercise Sets Reps

5M Treadmill Backward Walk

A Skips & B Skips 2 20 - 25

Depth Jumps DL 2 6-8

Skater Jumps 2 20 - 25
Day 5
Proprioception KOT 2 20 - 25

Proprioception KBA 2 20 - 25

MedBall Throws 2 8 - 10

Pogo Jumps/Ankle Flips 2 20 - 25

 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
17.5 0 0 0
120
0 0 0 0
0 0 0 0
120
0 0 0 0
 0 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
0 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
0 0 0 0
60
0 0 0 0
15 0 0 0
60
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
7,5kg 0 0 0
120
0 0 0 0
7,5kg 0 0 0
120
0 0 0 0
15kg 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
12,5kg 0 0 0
90
0 0 0 0
12kg 0 0 0
90
0 0 0 0
10kg 0 0 0
90
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
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 Muscle Group Exercise Sets Reps

Full Body Foam Rolling and Decompression 1 15 (6)

Full Body Band Stretching 2 1m

Full Body Mobility 3 6

Quadriceps ISO SIDE LUNGE 3 30s

Day 1

Quadriceps ISO LUNGE 3 30s

Glutes_Hamstrings ISO SL BRIDGE 3 20s

Calves ISO CALF RAISE 3 20s

Abs SIDE PLANK 3 15s

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Quadriceps Barbell Squat 2 6-8

Quadriceps Dumbbell Goblet Squat 2 12 - 15

Day 3
 Glutes_Hamstrings Glider Hamstring Curl 3 12 - 15

Day 3 Quadriceps Machine Cable Hip Flexion 2 12 - 15

Glutes_Hamstrings Hip Abduction Leg Raise 2 20 - 25

Calves Machine Calf Extension (Seated) 1 20 - 25

Calves Tibialis Raise 1 20 - 25

Abs Paloff Squat 3 8 - 10

Muscle Group Exercise Sets Reps

Chest Barbell Flat Bench Press 2 6-8

Chest Dumbell Unilateral Bench Press 2 6-8

Chest Cable Crossover 2 12 - 15

Back Plank Row 2 12 - 15

Day 4
Triceps Cable V-Bar Triceps Push-Down 2 12 - 15

Shoulders Cable Front Raise 2 20 - 25

Shoulders Cable Face Pull 2 20 - 25

Abs Around The World Knees 3 15 - 20

Muscle Group Exercise Sets Reps

5M Treadmill Backward Walk

A Skips & B Skips 2 20 - 25

Depth Jumps DL 2 6-8

Skater Jumps 2 20 - 25
Day 5
Proprioception KOT 2 20 - 25

Proprioception KBA 2 20 - 25

MedBall Throws 2 8 - 10

Pogo Jumps/Ankle Flips 2 20 - 25

 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
17.5 0 0 0
120
0 0 0 0
0 0 0 0
120
0 0 0 0
 0 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
0 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
0 0 0 0
60
0 0 0 0
15 0 0 0
60
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
7,5kg 0 0 0
120
0 0 0 0
7,5kg 0 0 0
120
0 0 0 0
15kg 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
12,5kg 0 0 0
90
0 0 0 0
12kg 0 0 0
90
0 0 0 0
10kg 0 0 0
90
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Volume Note

Volume Note

Volume Note

0
3-2-X-1

0
2-3-X-1
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1-2-X-1

Volume Note
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 Muscle Group Exercise Sets Reps

Full Body Foam Rolling and Decompression 1 15 (6)

Full Body Band Stretching 2 1m

Full Body Mobility 3 6

Quadriceps ISO SIDE LUNGE 3 30s

Day 1

Quadriceps ISO LUNGE 3 30s

Glutes_Hamstrings ISO SL BRIDGE 3 20s

Calves ISO CALF RAISE 3 20s

Abs SIDE PLANK 3 15s

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Quadriceps Barbell Squat 2 6-8

Quadriceps Dumbbell Goblet Squat 2 12 - 15

Day 3
 Glutes_Hamstrings Glider Hamstring Curl 3 12 - 15

Day 3 Quadriceps Machine Cable Hip Flexion 2 12 - 15

Glutes_Hamstrings Hip Abduction Leg Raise 2 20 - 25

Calves Machine Calf Extension (Seated) 1 20 - 25

Calves Tibialis Raise 1 20 - 25

Abs Paloff Squat 3 8 - 10

Muscle Group Exercise Sets Reps

Chest Barbell Flat Bench Press 2 6-8

Chest Dumbell Unilateral Bench Press 2 6-8

Chest Cable Crossover 2 12 - 15

Back Plank Row 2 12 - 15

Day 4
Triceps Cable V-Bar Triceps Push-Down 2 12 - 15

Shoulders Cable Front Raise 2 20 - 25

Shoulders Cable Face Pull 2 20 - 25

Abs Around The World Knees 3 15 - 20

Muscle Group Exercise Sets Reps

5M Treadmill Backward Walk

A Skips & B Skips 2 20 - 25

Depth Jumps DL 2 6-8

Skater Jumps 2 20 - 25
Day 5
Proprioception KOT 2 20 - 25

Proprioception KBA 2 20 - 25

MedBall Throws 2 8 - 10

Pogo Jumps/Ankle Flips 2 20 - 25

 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
17.5 0 0 0
120
0 0 0 0
0 0 0 0
120
0 0 0 0
 0 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
0 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
0 0 0 0
60
0 0 0 0
15 0 0 0
60
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
7,5kg 0 0 0
120
0 0 0 0
7,5kg 0 0 0
120
0 0 0 0
15kg 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
12,5kg 0 0 0
90
0 0 0 0
12kg 0 0 0
90
0 0 0 0
10kg 0 0 0
90
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
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0 0 0 0
0 0 0 0
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Volume Note

Volume Note

Volume Note

0
3-2-X-1

0
2-3-X-1
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2-1-X-1
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0
2-1-X-1
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1-2-X-1

Volume Note
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 Muscle Group Exercise Sets Reps

Full Body Foam Rolling and Decompression 1 15 (6)

Full Body Band Stretching 2 1m

Full Body Mobility 3 6

Quadriceps ISO SIDE LUNGE 3 30s

Day 1

Quadriceps ISO LUNGE 3 30s

Glutes_Hamstrings ISO SL BRIDGE 3 20s

Calves ISO CALF RAISE 3 20s

Abs SIDE PLANK 3 15s

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Quadriceps Barbell Squat 2 6-8

Quadriceps Dumbbell Goblet Squat 2 12 - 15

Day 3
 Glutes_Hamstrings Glider Hamstring Curl 3 12 - 15

Day 3 Quadriceps Machine Cable Hip Flexion 2 12 - 15

Glutes_Hamstrings Hip Abduction Leg Raise 2 20 - 25

Calves Machine Calf Extension (Seated) 1 20 - 25

Calves Tibialis Raise 1 20 - 25

Abs Paloff Squat 3 8 - 10

Muscle Group Exercise Sets Reps

Chest Barbell Flat Bench Press 2 6-8

Chest Dumbell Unilateral Bench Press 2 6-8

Chest Cable Crossover 2 12 - 15

Back Plank Row 2 12 - 15

Day 4
Triceps Cable V-Bar Triceps Push-Down 2 12 - 15

Shoulders Cable Front Raise 2 20 - 25

Shoulders Cable Face Pull 2 20 - 25

Abs Around The World Knees 3 15 - 20

Muscle Group Exercise Sets Reps

5M Treadmill Backward Walk

A Skips & B Skips 2 20 - 25

Depth Jumps DL 2 6-8

Skater Jumps 2 20 - 25
Day 5
Proprioception KOT 2 20 - 25

Proprioception KBA 2 20 - 25

MedBall Throws 2 8 - 10

Pogo Jumps/Ankle Flips 2 20 - 25

 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
17.5 0 0 0
120
0 0 0 0
0 0 0 0
120
0 0 0 0
 0 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
0 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
0 0 0 0
60
0 0 0 0
15 0 0 0
60
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
7,5kg 0 0 0
120
0 0 0 0
7,5kg 0 0 0
120
0 0 0 0
15kg 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
12,5kg 0 0 0
90
0 0 0 0
12kg 0 0 0
90
0 0 0 0
10kg 0 0 0
90
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
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0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
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0 0 0 0
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Volume Note

Volume Note

Volume Note

0
3-2-X-1

0
2-3-X-1
 0
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0
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1-2-X-1

Volume Note
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Volume Note
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Volume Note
0

0
 Muscle Group Exercise Sets Reps

Full Body Foam Rolling and Decompression 1 15 (6)

Full Body Band Stretching 2 1m

Full Body Mobility 3 6

Quadriceps ISO SIDE LUNGE 3 30s

Day 1

Quadriceps ISO LUNGE 3 30s

Glutes_Hamstrings ISO SL BRIDGE 3 20s

Calves ISO CALF RAISE 3 20s

Abs SIDE PLANK 3 15s

Muscle Group Exercise Sets Reps

Day 2

Muscle Group Exercise Sets Reps

Quadriceps Barbell Squat 2 6-8

Quadriceps Dumbbell Goblet Squat 2 12 - 15

Day 3
 Glutes_Hamstrings Glider Hamstring Curl 3 12 - 15

Day 3 Quadriceps Machine Cable Hip Flexion 2 12 - 15

Glutes_Hamstrings Hip Abduction Leg Raise 2 20 - 25

Calves Machine Calf Extension (Seated) 1 20 - 25

Calves Tibialis Raise 1 20 - 25

Abs Paloff Squat 3 8 - 10

Muscle Group Exercise Sets Reps

Chest Barbell Flat Bench Press 2 6-8

Chest Dumbell Unilateral Bench Press 2 6-8

Chest Cable Crossover 2 12 - 15

Back Plank Row 2 12 - 15

Day 4
Triceps Cable V-Bar Triceps Push-Down 2 12 - 15

Shoulders Cable Front Raise 2 20 - 25

Shoulders Cable Face Pull 2 20 - 25

Abs Around The World Knees 3 15 - 20

Muscle Group Exercise Sets Reps

5M Treadmill Backward Walk

A Skips & B Skips 2 20 - 25

Depth Jumps DL 2 6-8

Skater Jumps 2 20 - 25
Day 5
Proprioception KOT 2 20 - 25

Proprioception KBA 2 20 - 25

MedBall Throws 2 8 - 10

Pogo Jumps/Ankle Flips 2 20 - 25

 Muscle Group Exercise Sets Reps

Day 6
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
17.5 0 0 0
120
0 0 0 0
0 0 0 0
120
0 0 0 0
 0 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
0 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
0 0 0 0
60
0 0 0 0
15 0 0 0
60
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
7,5kg 0 0 0
120
0 0 0 0
7,5kg 0 0 0
120
0 0 0 0
15kg 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
10 0 0 0
90
0 0 0 0
12,5kg 0 0 0
90
0 0 0 0
12kg 0 0 0
90
0 0 0 0
10kg 0 0 0
90
0 0 0 0

Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest (Seconds) Set 1 (Weight - Reps) Set 2 (Weight - Reps) Set 3 (Weight - Reps) Set 4 (Weight - Reps)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Volume Note

Volume Note

Volume Note

0
3-2-X-1

0
2-3-X-1
 0
2-1-X-1
0
2-1-X-1
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0
2-1-X-1
0
1-2-X-1

Volume Note
#VALUE!

#VALUE!
2-2-X-1
#VALUE!

#VALUE!

#VALUE!

#VALUE!

Volume Note
0

0
Volume Note
0