FREE 8 Week Program for Strength and Explosiveness
Hello!
Welcome to Coach Jonathan’s 8 Week Program designed for athletes to improve strength,
speed and explosiveness!
This program is split into 4 phases, and each phase lasts 2 weeks. You will complete the same
workouts for two weeks before moving onto the next phase. Your goal should be using
progressive overload to get stronger at those same exercises. For example, if you use 25lbs
on the DB Bench Press in week 1, then your goal should be to use at least 30 lbs in week 2.
Each phase of this program has a different focus, so it is CRUCIAL that you complete all 8
weeks to receive the full benefits. Your strength WILL improve, you WILL get faster and you
WILL get more explosive IF you complete this program without skipping any steps.
If you’d like to tag me in any of your workouts on social media, that would be awesome!
Instagram: @coachjonathan_
TikTok: @coachjonathan_
If you ever have any questions throughout this program, please email me at:
[email protected]
I’m excited to hear about the awesome results you’re going to earn in this program!
Best Wishes,
Coach Jonathan
Week 1, DAY 1
1. Dynamic Warm-Up
2A. Cable Pallof Press 3x10 each way https://www.youtube.com/watch?v=tvzoG7Ua05Y
2B. Blackburn 3x10 https://www.youtube.com/watch?v=5OS-rT4hiW4
3A. Russian KB Swing 3x8 https://www.youtube.com/watch?v=KkYOW3jDhoM
3B. MB Chest Pass Broad Jump 3x3 https://www.youtube.com/watch?v=AjfHvZofHCc
4A. DB Bench Press 8, 8, 6, 6 https://www.youtube.com/watch?v=I2zysDiUjCw
4B. TRX Row 4x10 https://www.youtube.com/watch?v=p8d2pFLDkEs
5A. Seated Arnold Press 3x8 https://www.youtube.com/watch?v=R-RTgOxrj88
5B. One Arm DB Row 3x8 https://www.youtube.com/watch?v=xl1YiqQY2vA
6A. Tricep Pushdown 3x25 https://www.youtube.com/watch?v=y6EdXBdL75A
6B. Rope Bicep Curl 3x25 https://www.youtube.com/watch?v=QEpDS1HDaYg
Week 1, DAY 2
1. Dynamic Warm-Up 5-10 minutes
2A. Split Squat Iso 3x20 seconds https://www.youtube.com/watch?v=DAIjxDlSQbo
2B. Skater Hops 3x20 https://www.youtube.com/watch?v=JkacHtlPYds
3. Back Squat 8, 8, 6, 6 https://www.youtube.com/watch?v=QmZAiBqPvZw
4A. Bulgarian Split Squat 8, 8, 6, 6 https://www.youtube.com/watch?v=G0Mo2LF8uLU
4B. Reverse Crunch 4x10 https://www.youtube.com/watch?v=gAyTBB4lm3I
5. Prone Hamstring Curl Machine 3x10 https://www.youtube.com/watch?v=xKOyGU0AfOE
6A. Reverse Sled Drag 3x25 yards https://www.youtube.com/watch?v=EOa0-MNaw6k
6B. Plank w/ Reach 3x20 https://www.youtube.com/watch?v=xst2FFsIa74
Week 1, DAY 3
1. Dynamic Warm-Up
2A. Mini Band Lateral Walk 3x10 https://www.youtube.com/watch?v=N4tkpDMlqCQ
2B. Band Pull Apart 3x20 https://www.youtube.com/watch?v=MnDpmNYUjbc
3A. MB Slam 3x8 https://www.youtube.com/watch?v=CkO1mfSBvv4
3B. Transverse Box Jump 3x3 each way https://www.youtube.com/shorts/9IpTxbrQnA8
4. Hex Bar Deadlift 8, 8, 6, 6 https://www.youtube.com/watch?v=1jC_nqcSCp8
5A. Lateral Lunge 3x6 https://www.youtube.com/watch?v=gwWv7aPcD88
5B. DB Curl to Press 3x10 https://www.youtube.com/watch?v=LqaT7MqAQlg
6A. Chest Supported DB Row 3x10 https://www.youtube.com/watch?v=0-DXJiceG-0
6B. Single Leg DB RDL 3x8 each https://www.youtube.com/watch?v=IlOrGu1qzWs
Week 2, DAY 1
1. Dynamic Warm-Up
2A. Cable Pallof Press 3x10 each way https://www.youtube.com/watch?v=tvzoG7Ua05Y
2B. Blackburn 3x10 https://www.youtube.com/watch?v=5OS-rT4hiW4
3A. Russian KB Swing 3x8 https://www.youtube.com/watch?v=KkYOW3jDhoM
3B. MB Chest Pass Broad Jump 3x3 https://www.youtube.com/watch?v=AjfHvZofHCc
4A. DB Bench Press 8, 8, 6, 6 https://www.youtube.com/watch?v=I2zysDiUjCw
4B. TRX Row 4x10 https://www.youtube.com/watch?v=p8d2pFLDkEs
5A. Seated Arnold Press 3x8 https://www.youtube.com/watch?v=R-RTgOxrj88
5B. One Arm DB Row 3x8 https://www.youtube.com/watch?v=xl1YiqQY2vA
6A. Tricep Pushdown 3x25 https://www.youtube.com/watch?v=y6EdXBdL75A
6B. Rope Bicep Curl 3x25 https://www.youtube.com/watch?v=QEpDS1HDaYg
Week 2, DAY 2
1. Dynamic Warm-Up 5-10 minutes
2A. Split Squat Iso 3x20 seconds https://www.youtube.com/watch?v=DAIjxDlSQbo
2B. Skater Hops 3x20 https://www.youtube.com/watch?v=JkacHtlPYds
3. Back Squat 8, 8, 6, 6 https://www.youtube.com/watch?v=QmZAiBqPvZw
4A. Bulgarian Split Squat 8, 8, 6, 6 https://www.youtube.com/watch?v=G0Mo2LF8uLU
4B. Reverse Crunch 4x10 https://www.youtube.com/watch?v=gAyTBB4lm3I
5. Prone Hamstring Curl Machine 3x10 https://www.youtube.com/watch?v=xKOyGU0AfOE
6A. Reverse Sled Drag 3x25 yards https://www.youtube.com/watch?v=EOa0-MNaw6k
6B. Plank w/ Reach 3x20 https://www.youtube.com/watch?v=xst2FFsIa74
Week 2, DAY 3
1. Dynamic Warm-Up
2A. Mini Band Lateral Walk 3x10 https://www.youtube.com/watch?v=N4tkpDMlqCQ
2B. Band Pull Apart 3x20 https://www.youtube.com/watch?v=MnDpmNYUjbc
3A. MB Slam 3x8 https://www.youtube.com/watch?v=CkO1mfSBvv4
3B. Transverse Box Jump 3x3 each way https://www.youtube.com/shorts/9IpTxbrQnA8
4. Hex Bar Deadlift 8, 8, 6, 6 https://www.youtube.com/watch?v=1jC_nqcSCp8
5A. Lateral Lunge 3x6 https://www.youtube.com/watch?v=gwWv7aPcD88
5B. DB Curl to Press 3x10 https://www.youtube.com/watch?v=LqaT7MqAQlg
6A. Chest Supported DB Row 3x10 https://www.youtube.com/watch?v=0-DXJiceG-0
6B. Single Leg DB RDL 3x8 each https://www.youtube.com/watch?v=IlOrGu1qzWs
Week 3, Day 1
1. Dynamic Warm-Up and Foam Roll
2A. Ali Shuffle 3x30 https://www.youtube.com/watch?v=_Tc751vW_lM
2B. 2 to 1 Box Jump 3x3 https://www.youtube.com/watch?v=17c0p9VJp7I
3. Barbell Reverse Lunge 4x5 each https://www.youtube.com/watch?v=U5Q5HfUyy78
4A. Elevated Lateral Lunge 3x8 each https://www.youtube.com/watch?v=iHeqtO09F_0
4B. Bird Dog 3x10 https://www.youtube.com/watch?v=vzU5xrs1gMQ
5A. Sled Push 3x25 yards https://www.youtube.com/watch?v=DHCWX7YlFgc
5B. Functional Calf Raise 3x15 each https://www.youtube.com/watch?v=BinYyU1K6GM
Week 3, Day 2
1. Dynamic Warm-Up
2A. Rope Face Pull 3x15 https://www.youtube.com/watch?v=0Po47vvj9g4
2B. Push Up 3x5 https://www.youtube.com/watch?v=0pkjOk0EiAk
2C. Side Lying External Rotation 3x5 each https://www.youtube.com/watch?v=_qPQKid-LRs
3. Alternating DB Bench Press 4x16 (8 each arm)
https://www.youtube.com/watch?v=25dLj7_NyLM
4A. Chest Supported DB Row 3x10 https://www.youtube.com/watch?v=0-DXJiceG-0
4B. Dip 3xMAX https://www.youtube.com/watch?v=dX_nSOOJIsE
5A. Preacher Curl Machine 3x12 https://www.youtube.com/watch?v=Ja6ZlIDONac
5B. Cable Wood Chop 3x10 each way https://www.youtube.com/watch?v=6ldmLzOXhSQ
Week 3, Day 3
1. Dynamic Warm Up
2A. Around the World Slam 3x10 https://www.youtube.com/watch?v=r-R5Z6Ig5d4
2B. Depth Drop 3x5 https://www.youtube.com/watch?v=drLJzzzhepE
3. Bulgarian Split Squat 4x8 each https://www.youtube.com/watch?v=G0Mo2LF8uLU
4A. Hip Thrust 3x12 https://www.youtube.com/watch?v=DA-30WGg5LA
4B. Dead Bug 3x10 https://www.youtube.com/watch?v=jbWmbhElf3Q
5. Seated SL Leg Press 3x10 each https://www.youtube.com/watch?v=sxF9BcDt-yY
6A. Half Kneeling Cable Lift 3x10 each https://www.youtube.com/watch?v=0d0JDpUupxs
6B. DB Side Bend 3x10 each https://www.youtube.com/watch?v=gf6ot6IsJnI
6C. Plank w/ Reach 3x10 https://www.youtube.com/watch?v=xst2FFsIa74
Week 4, Day 1
1. Dynamic Warm-Up and Foam Roll
2A. Ali Shuffle 3x30 https://www.youtube.com/watch?v=_Tc751vW_lM
2B. 2 to 1 Box Jump 3x3 https://www.youtube.com/watch?v=17c0p9VJp7I
3. Barbell Reverse Lunge 4x5 each https://www.youtube.com/watch?v=U5Q5HfUyy78
4A. Elevated Lateral Lunge 3x8 each https://www.youtube.com/watch?v=iHeqtO09F_0
4B. Bird Dog 3x10 https://www.youtube.com/watch?v=vzU5xrs1gMQ
5A. Sled Push 3x25 yards https://www.youtube.com/watch?v=DHCWX7YlFgc
5B. Functional Calf Raise 3x15 each https://www.youtube.com/watch?v=BinYyU1K6GM
Week 4, Day 2
1. Dynamic Warm-Up
2A. Rope Face Pull 3x15 https://www.youtube.com/watch?v=0Po47vvj9g4
2B. Push Up 3x5 https://www.youtube.com/watch?v=0pkjOk0EiAk
2C. Side Lying External Rotation 3x5 each https://www.youtube.com/watch?v=_qPQKid-LRs
3. Alternating DB Bench Press 4x16 (8 each arm)
https://www.youtube.com/watch?v=25dLj7_NyLM
4A. Chest Supported DB Row 3x10 https://www.youtube.com/watch?v=0-DXJiceG-0
4B. Dip 3xMAX https://www.youtube.com/watch?v=dX_nSOOJIsE
5A. Preacher Curl Machine 3x12 https://www.youtube.com/watch?v=Ja6ZlIDONac
5B. Cable Wood Chop 3x10 each way https://www.youtube.com/watch?v=6ldmLzOXhSQ
Week 4, Day 3
1. Dynamic Warm Up
2A. Around the World Slam 3x10 https://www.youtube.com/watch?v=r-R5Z6Ig5d4
2B. Depth Drop 3x5 https://www.youtube.com/watch?v=drLJzzzhepE
3. Bulgarian Split Squat 4x8 each https://www.youtube.com/watch?v=G0Mo2LF8uLU
4A. Hip Thrust 3x12 https://www.youtube.com/watch?v=DA-30WGg5LA
4B. Dead Bug 3x10 https://www.youtube.com/watch?v=jbWmbhElf3Q
5. Seated SL Leg Press 3x10 each https://www.youtube.com/watch?v=sxF9BcDt-yY
6A. Half Kneeling Cable Lift 3x10 each https://www.youtube.com/watch?v=0d0JDpUupxs
6B. DB Side Bend 3x10 each https://www.youtube.com/watch?v=gf6ot6IsJnI
6C. Plank w/ Reach 3x10 https://www.youtube.com/watch?v=xst2FFsIa74
Week 5, Day 1
1. Dynamic Warm-Up
2A. MB Chest Pass Slam 3x8 https://www.youtube.com/watch?v=0lfO0rsv9RI
2B. Cable Trunk Rotation 3x10 https://www.youtube.com/watch?v=u2MfrzcJFY0
3A. One Arm DB Bench Press 4x8 https://www.youtube.com/watch?v=X8zXg41yziI
3B. Gorilla Row 4x10 https://www.youtube.com/watch?v=UsxcaALqr2c
4A. Neutral Grip DB Shoulder Press 3x8 https://www.youtube.com/watch?v=j6DmY8Q_kSE
4B. Neutral Grip Pull Up 3xMAX https://www.youtube.com/watch?v=tSRo8ksP27I
5A. Half Kneeling DB Press 3x8 https://www.youtube.com/watch?v=-7zgcCU2kW4
5B. Half Kneeling Cable Row 3x10 https://www.youtube.com/watch?v=Yri2Z-R-Ze4
6A. Zottman Curl 3x10 https://www.youtube.com/watch?v=wrjEdVZrkhk
6B. Suitcase Carry 3x20 yds each arm https://www.youtube.com/watch?v=bAnCoDrvXc4
Week 5, Day 2
1. Dynamic Warm-Up
2A. Split Stance Rotational Ball Slam 3x10 https://www.youtube.com/watch?v=Bbu-ojNSWqQ
2B. Lateral Bound to SL Broad Jump 3x3 each leg
https://www.youtube.com/shorts/P-5_5b0c9u8
3. HEAVY Forward Sled Drag 3x25 yards https://www.youtube.com/watch?v=INwmn1Uw7xw
4A. Front Squat 4x5 https://www.youtube.com/watch?v=uYumuL_G_V0
4B. Bird Dog 4x10 https://www.youtube.com/watch?v=vzU5xrs1gMQ
5A. RDL 4x8 https://www.youtube.com/watch?v=bT5OOBgY4bc
5B. SL Squat to Bench 4x5 each leg https://www.youtube.com/watch?v=auGwu47bZxg
6A. Farmer Carry 3x25 yards https://www.youtube.com/watch?v=8OtwXwrJizk
6B. Seated Calf Raise 3x20 https://www.youtube.com/watch?v=3ZRe_QpvRPg
Week 5, Day 3
1. Dynamic Warm-Up
2A. Side Plank w/ Banded Row 3x10 each side
https://www.youtube.com/watch?v=K1GWnZ-RDPw
2B. Push Up Twist 3x8 https://www.youtube.com/watch?v=Jp1MgXVUERI
3. Landmine Split Jerk 3x5 each https://www.youtube.com/watch?v=KWL2sdCNvJo
4. Weighted Chin Up 4x5 https://www.youtube.com/watch?v=9aA0-FbxK9E
5A. Standing DB Shoulder Press 4x8 https://www.youtube.com/watch?v=M2rwvNhTOu0
5B. One Arm DB Row 4x8 each https://www.youtube.com/watch?v=xl1YiqQY2vA
6A. DB Overhead Carry 3x25 yards https://www.youtube.com/watch?v=Ip_UkwWqwYY
6B. Hammer Curl 3x15 https://www.youtube.com/watch?v=fM0TQLoesLs
6C. Push Up 3x10 https://www.youtube.com/watch?v=0pkjOk0EiAk&t=1s
Week 6, Day 1
1. Dynamic Warm-Up
2A. MB Chest Pass Slam 3x8 https://www.youtube.com/watch?v=0lfO0rsv9RI
2B. Cable Trunk Rotation 3x10 https://www.youtube.com/watch?v=u2MfrzcJFY0
3A. One Arm DB Bench Press 4x8 https://www.youtube.com/watch?v=X8zXg41yziI
3B. Gorilla Row 4x10 https://www.youtube.com/watch?v=UsxcaALqr2c
4A. Neutral Grip DB Shoulder Press 3x8 https://www.youtube.com/watch?v=j6DmY8Q_kSE
4B. Neutral Grip Pull Up 3xMAX https://www.youtube.com/watch?v=tSRo8ksP27I
5A. Half Kneeling DB Press 3x8 https://www.youtube.com/watch?v=-7zgcCU2kW4
5B. Half Kneeling Cable Row 3x10 https://www.youtube.com/watch?v=Yri2Z-R-Ze4
6A. Zottman Curl 3x10 https://www.youtube.com/watch?v=wrjEdVZrkhk
6B. Suitcase Carry 3x20 yds each arm https://www.youtube.com/watch?v=bAnCoDrvXc4
Week 6, Day 2
1. Dynamic Warm-Up
2A. Split Stance Rotational Ball Slam 3x10 https://www.youtube.com/watch?v=Bbu-ojNSWqQ
2B. Lateral Bound to SL Broad Jump 3x3 each leg
https://www.youtube.com/shorts/P-5_5b0c9u8
3. HEAVY Forward Sled Drag 3x25 yards https://www.youtube.com/watch?v=INwmn1Uw7xw
4A. Front Squat 4x5 https://www.youtube.com/watch?v=uYumuL_G_V0
4B. Bird Dog 4x10 https://www.youtube.com/watch?v=vzU5xrs1gMQ
5A. RDL 4x8 https://www.youtube.com/watch?v=bT5OOBgY4bc
5B. SL Squat to Bench 4x5 each leg https://www.youtube.com/watch?v=auGwu47bZxg
6A. Farmer Carry 3x25 yards https://www.youtube.com/watch?v=8OtwXwrJizk
6B. Seated Calf Raise 3x20 https://www.youtube.com/watch?v=3ZRe_QpvRPg
Week 6, Day 3
1. Dynamic Warm-Up
2A. Side Plank w/ Banded Row 3x10 each side
https://www.youtube.com/watch?v=K1GWnZ-RDPw
2B. Push Up Twist 3x8 https://www.youtube.com/watch?v=Jp1MgXVUERI
3. Landmine Split Jerk 3x5 each https://www.youtube.com/watch?v=KWL2sdCNvJo
4. Weighted Chin Up 4x5 https://www.youtube.com/watch?v=9aA0-FbxK9E
5A. Standing DB Shoulder Press 4x8 https://www.youtube.com/watch?v=M2rwvNhTOu0
5B. One Arm DB Row 4x8 each https://www.youtube.com/watch?v=xl1YiqQY2vA
6A. DB Overhead Carry 3x25 yards https://www.youtube.com/watch?v=Ip_UkwWqwYY
6B. Hammer Curl 3x15 https://www.youtube.com/watch?v=fM0TQLoesLs
6C. Push Up 3x10 https://www.youtube.com/watch?v=0pkjOk0EiAk&t=1s
Week 7, Day 1
1. Dynamic Warm–Up
2A. DB Squat Jump 3x5 https://www.youtube.com/watch?v=wVpp2XH1ELI
2B. Vertical Jump 3x5 https://www.youtube.com/watch?v=Wzwf0eDAMCE
3. Sled Sprints 3x25 yards https://www.youtube.com/watch?v=OiiHzWQHLxY
4. Hex Bar Deadlift 5x5 https://www.youtube.com/watch?v=1jC_nqcSCp8
5. Explosive Forward Lunge 3x5 each leg https://www.youtube.com/watch?v=VWO0SCHTXt8
6A. Goblet Squat 3x10 https://www.youtube.com/watch?v=f-Vf2yRRqOg
6B. Bottoms Up Carry 3x25 yards https://www.youtube.com/watch?v=V3FjmLsXRBU
6C. Tibialis Raises 3x15 https://www.youtube.com/watch?v=OPEuhclsTUQ
Week 7, Day 2
1. Dynamic Warm-Up
2. Forward MB Throw 3x5 https://www.youtube.com/watch?v=Glu77PgXL3Y
3A. One Arm DB Bench Press 8, 8, 6, 6 https://www.youtube.com/watch?v=X8zXg41yziI
3B. Bent Over Row 4x10 https://www.youtube.com/watch?v=knB5Q4FN4ck
4A. Half Kneeling Landmine Press 3x8 each https://www.youtube.com/watch?v=ORoOn93dnh4
4B. One Arm Landmine Row 3x10 each https://www.youtube.com/watch?v=qKdTGpvA8GM
5A. Body Saw 3x10 https://www.youtube.com/watch?v=FGLRgxgG084
5B. Decline Sit Up 3x10 https://www.youtube.com/watch?v=M0Z-HtAVr1g
5C. DB Side Bend 3x10 each https://www.youtube.com/watch?v=gf6ot6IsJnI
Week 7, Day 3
1. Dynamic Warm-Up
2. Broad Jump 3x5 https://www.youtube.com/watch?v=c6Etg7bpFfI
3. 10 Yard Sprints 3x7
4. 20 Yard Sprints 3x5
5A. Split Squat ISO 3x30s each side https://www.youtube.com/watch?v=DAIjxDlSQbo
5B. Forward Bound 3x5 each leg https://www.youtube.com/watch?v=PQvfECmtkU4
6A. Back Squat 6, 6, 4, 4 https://www.youtube.com/watch?v=QmZAiBqPvZw
6B. Weighted Deadbug 4x10 https://www.youtube.com/watch?v=vr-rHFSVAYk
7A. Walking Lunges 3x25 yards https://www.youtube.com/watch?v=SniKHGKDJyU
7B. SL Glute Bridge 3x10 each https://www.youtube.com/watch?v=tiZWu8faIkM
8A. Lateral Lunge 3x8 each https://www.youtube.com/watch?v=gwWv7aPcD88
8B. Fire Hydrant 3x10 each https://www.youtube.com/watch?v=hDyxbhy6Tp8
Week 8, Day 1
1. Dynamic Warm–Up
2A. DB Squat Jump 3x5 https://www.youtube.com/watch?v=wVpp2XH1ELI
2B. Vertical Jump 3x5 https://www.youtube.com/watch?v=Wzwf0eDAMCE
3. Sled Sprints 3x25 yards https://www.youtube.com/watch?v=OiiHzWQHLxY
4. Hex Bar Deadlift 5x5 https://www.youtube.com/watch?v=1jC_nqcSCp8
5. Explosive Forward Lunge 3x5 each leg https://www.youtube.com/watch?v=VWO0SCHTXt8
6A. Goblet Squat 3x10 https://www.youtube.com/watch?v=f-Vf2yRRqOg
6B. Bottoms Up Carry 3x25 yards https://www.youtube.com/watch?v=V3FjmLsXRBU
6C. Tibialis Raises 3x15 https://www.youtube.com/watch?v=OPEuhclsTUQ
Week 8, Day 2
1. Dynamic Warm-Up
2. Forward MB Throw 3x5 https://www.youtube.com/watch?v=Glu77PgXL3Y
3A. One Arm DB Bench Press 8, 8, 6, 6 https://www.youtube.com/watch?v=X8zXg41yziI
3B. Bent Over Row 4x10 https://www.youtube.com/watch?v=knB5Q4FN4ck
4A. Half Kneeling Landmine Press 3x8 each https://www.youtube.com/watch?v=ORoOn93dnh4
4B. One Arm Landmine Row 3x10 each https://www.youtube.com/watch?v=qKdTGpvA8GM
5A. Body Saw 3x10 https://www.youtube.com/watch?v=FGLRgxgG084
5B. Decline Sit Up 3x10 https://www.youtube.com/watch?v=M0Z-HtAVr1g
5C. DB Side Bend 3x10 each https://www.youtube.com/watch?v=gf6ot6IsJnI
Week 8, Day 3
1. Dynamic Warm-Up
2. Broad Jump 3x5 https://www.youtube.com/watch?v=c6Etg7bpFfI
3. 10 Yard Sprints 3x7
4. 20 Yard Sprints 3x5
5A. Split Squat ISO 3x30s each side https://www.youtube.com/watch?v=DAIjxDlSQbo
5B. Forward Bound 3x5 each leg https://www.youtube.com/watch?v=PQvfECmtkU4
6A. Back Squat 6, 6, 4, 4 https://www.youtube.com/watch?v=QmZAiBqPvZw
6B. Weighted Deadbug 4x10 https://www.youtube.com/watch?v=vr-rHFSVAYk
7A. Walking Lunges 3x25 yards https://www.youtube.com/watch?v=SniKHGKDJyU
7B. SL Glute Bridge 3x10 each https://www.youtube.com/watch?v=tiZWu8faIkM
8A. Lateral Lunge 3x8 each https://www.youtube.com/watch?v=gwWv7aPcD88
8B. Fire Hydrant 3x10 each https://www.youtube.com/watch?v=hDyxbhy6Tp8
