Pontus Lundkvist

D-Ball/Sandbag Squat

Isometric Hamstring Bridge March

Leg Press 1 + 1/2 reps

Drag Curl

Standing Barbell Forearm Curl

Supine Hanging Hamstring Curl

Bayesian Bicep Curl

Preacher Hammer Curl

Captain’s Chair Knee Raises

Captain’s Chair Straight Leg Raises

Captain’s Chair Alternating Straight Leg Raises

Cable Shoulder Internal Rotation

Sliding Running Mountain Climbers

Depth Drop - Vertical Jump

Depth Drop - Box Jump

Box Jump from Seated

Foam Roller Hack Squat

Foam Roller Hack Squat w/ DBs

Foam Roller Goblet Hack Squat

Foam Roller/Stability Ball Single Leg Hack Squat

Stability Ball Eccentric Single Leg Hack Squat

Hip Flexor Crunch

GHD Garhammer Raise

Articular GHD Sit-Up

GHD Back Extension

Sorenson Hold Dumbbell Row

Back Extension into Dumbbell Row

Plate Loaded GHD Back Extension

Nordic Hip Hinge

Snatch Grip GHD Back Extension