Barbell Back Squat
10 reps
+20 kg
10 reps
+20 kg
10 reps
+30 kg
10 reps
+40 kg
10 reps
+50 kg
8 reps
+50 kg
6 reps
+50 kg
8 reps
+40 kg
Dragon Flag Raise
8 reps
8 reps
+1 kg
7 reps
+1 kg
6 reps
+1 kg
5 reps
+1 kg
8 reps
Lying Straight Leg Raise with Hip Lift
12 reps
10 reps
10 reps
10 reps
Landmine 180
20 reps
+20 kg
20 reps
+25 kg
20 reps
+25 kg
20 reps
+25 kg
20 reps
+22.5 kg