Gym 1212-week gym program · 3×/wk · 15–20 min supersets Calisthenics 1212-week bodyweight program · 3×/wk · 15–20 min Posterior ChainHinge · hamstrings · back extensors · upper back ATG Knees Over ToesSplit squats · tib/calf · Nordics · sled Shoulder RehabStretch · scapular stabilization · core
