1a. Barbell Back Squat: 3 sets, 4-8 reps, 20 seconds recovery
b. Box Jump Up/Down: 3 sets, 6 reps, 60 seconds recovery
2 a. Foot Elevated Goblet Split Squat: 3 sets, 8 ea. leg
b. 1 Arm Dumbbell Bent Low Row: 3 sets, 8 ea. arm, 30 sec. recovery
3 a. Cable Lat Pulldown Pronated: 3 sets, 6-8 reps
b. SwissBall pike (or rollout): 3 sets, 8-10 reps
Questions about the program? Ask any PCPC Trainer! Be sure to pace yourself and complete in a safe manner at your own risk. Consult a physician before beginning any exercise program. Enjoy!