1. weighted step ups left lead
2. weight step ups right lead
3. bench crunch knee ins
4. high bench soccer style taps
x2

1. chest fly
2. rear foot elevated split squat right side
3. rear foot elevated split squat left side
4. chest fly
x2

1. bench jump overs
2. either feet on bench or hands on bench push ups
3. bench jump overs
4. either feet on bench or hands on bench push ups
x2

1. eccentric single leg bench squats right
2. eccentric single leg bench squats left
3. tricep kick back hand on bench right
4. tricep kick back hand on bench left
x2