Barbell Back Squat
15 reps of light weight
12 reps - increase weight to light-medium
10 reps - increase weight to medium
8 reps - increase weight to medium heavy
8 reps - increase weight to heavy but manageable

Notes: Increase weight each set. Move from light to heavy weight, but it should be a ...

Lateral Weighted Step Ups with 2 second count on descend
4 sets of 15 reps each leg
Notes: Use a dumbbell or kettlebell of medium weight (not too light but not too heavy either) that will allow you to complete all reps unbroken while keeping the 2 second count descend. A suggested weight is 15 po...

Double dumbbell standing calf raises
4 sets of 25 reps
Notes: Choose a light-medium weight that will allow you to complete all reps unbroken each set. Rest 90 seconds between sets. Record weight used.

Optional Core Exercise
3 sets of 30 weighted sit-ups
Notes: Suggested weight is 15-20 pounds or a weight that feels medium weight to you. Rest 90 seconds between sets. Record weight used.

Conditioning 1

10 minutes AMRAP (AMRAP means as many rounds as possible of)

45 single jump rope
(Modified option: 45 lateral dumbbell jump overs or 45 double taps on weight plate)

12 dumbbell push press 10-15 pounds

12 dumbbell bent over row 10-15 pounds

Set a timer and repeat until 10 minut...