# Strength I

Active Hang · Elevated Calf Raise · Active Hang · Elevated Calf Raise · Active Hang · Chin Up Half Hold · Push-Up · Row · Chin Up Half Hold · Push-Up · Row · Chin Up Half Hold · Push-Up · Row · Split Squat (Bulgarian) · Deadlift (Single-Leg Romanian) · Split Squat (Bulgarian) · Deadlift (Single-Leg Romanian) · Split Squat (Bulgarian) · Deadlift (Single-Leg Romanian) · Hanging Leg Raise · Shoulder Prehab Routine · Hanging Leg Raise · Shoulder Prehab Routine · Hanging Leg Raise

## Strength I

- 1 × 10-30s Active Hang
- 1 × 7-10 Elevated Calf Raise
- 1 × 10-30s Active Hang
- 1 × 7-10 Elevated Calf Raise
- 1 × 10-30s Active Hang
- 1 × 3-5s Chin Up Half Hold
- 1 × 5-10 Push-Up
- 1 × 5-10 Row - Other
- 1 × 3-5s Chin Up Half Hold
- 1 × 5-10 Push-Up
- 1 × 5-10 Row - Other
- 1 × 3-5s Chin Up Half Hold
- 1 × 5-10 Push-Up
- 1 × 5-10 Row - Other
- 1 × 5-10 Split Squat (Bulgarian)
- 1 × 5-10 Deadlift (Single-Leg Romanian)
- 1 × 5-10 Split Squat (Bulgarian)
- 1 × 5-10 Deadlift (Single-Leg Romanian)
- 1 × 5-10 Split Squat (Bulgarian)
- 1 × 5-10 Deadlift (Single-Leg Romanian)
- 1 × 5-8 Hanging Leg Raise
- 1 × 2-3 Shoulder Prehab Routine
- 1 × 5-8 Hanging Leg Raise
- 1 × 2-3 Shoulder Prehab Routine
- 1 × 5-8 Hanging Leg Raise