Are these good? MONDAY — LOWER BODY MAX STRENGTH Goal: Build force production. Main Lifts 1. Back Squat — 5x5 2. Romanian Deadlift — 4x6 3. Bulgarian Split Squat — 3x8 each leg 4. Nordic Hamstring Curl — 3x5 5. Standing Calf Raise — 4x12 Plyometric Primer - Box jumps — 4x3 - Broad jumps — 3x4 Core Anti-extension focus - Ab wheel rollout — 3x10 - Hollow hold — 3x30 sec - Reverse crunches — 3x15 ⸻ TUESDAY — UPPER BODY + POSTURE Goal: Arm power, posture, shoulder balance. Main Lifts 1. Bench Press — 4x6 2. Pull-Ups — 4xAMRAP 3. Single-arm DB Row — 3x10 each 4. Landmine Press — 3x8 each 5. Face Pulls — 3x15 6. YTWs — 2x12 Arm Mechanics - Med ball chest pass — 4x5 - Med ball overhead slam — 4x5 Core Rotation + stability - Russian twists — 3x20 - Side plank — 3x30 sec each - Pallof press — 3x12 each ⸻ WEDNESDAY — UNILATERAL/STABILITY DAY Goal: Fix imbalances and stabilize sprint muscles. Single-Leg Focus 1. Rear Foot Elevated Split Squat — 4x8 each 2. Single-leg RDL — 3x8 each 3. Step-ups (knee above hip) — 3x10 each 4. Copenhagen planks — 3x20 sec each 5. Tibialis raises — 3x20 Elasticity - Pogos — 3x20 - Single-leg pogos — 2x15 each - Jump rope — 5 mins Core Sprint posture focus - Dead bugs — 3x12 - Bird dogs — 3x10 - Stability ball stir-the-pot — 3x20 sec ⸻ THURSDAY — RECOVERY + MOBILITY Goal: Restore hips, hamstrings, ankles, spine. Recovery Circuit 3 rounds: - Sled drag or incline walk — 5 mins - Hip airplanes — 8 each - Couch stretch — 45 sec - Hamstring flossing — 10 each - Deep squat hold — 45 sec Core Isometric control - Plank — 3x1 min - Side plank hip lifts — 3x12 - Farmer carry — 4x40 yd ⸻ FRIDAY — POWER & EXPLOSIVENESS Goal: Convert strength into sprint power. Olympic Variations 1. Hang Clean — 5x3 2. Trap Bar Deadlift — 4x5 3. Jump Squats — 4x5 4. Walking Lunges — 3x12 each 5. Hamstring Curl — 3x10 Explosive Work - Bounds — 3x20m - Med ball rotational throw — 4x5