1

Trap Bar Deadlift

4 x 5

Athletic power and full posterior engagement.

2

Pull-Ups (Bodyweight or Band-Assisted)

4 x 8

Lat and core development.

3

Renegade Rows

3 x 10 per side

Builds unilateral strength and core stability.

4

Kettlebell High Pulls

3 x 12

Improves explosiveness and shoulder strength.

5

TRX Rows

3 x 15

Functional movement and scapular control.

6

Barbell Curl to Press

3 x 10

Full-arm strength and endurance.

7

Resistance Band Face Pulls

3 x 20

Scapular mobility and shoulder health.

8

Plate Pinch Hold

3 x 30 sec

Grip strength for athletes and lifters.