Winter Arc — Weekly Tracker

Weekly Tracker

Week: --

Box / Vertical Jumps

Back Squat

Bulgarian Split Squat

Front-Foot-Elevated Split Squat

Tibialis Raises

Bent-Knee Calf Raises

Medicine Ball Chest Throws

Incline Bench Press

Assisted Chin-Ups

Face Pulls

Neck Flexion / Extension

Towel Hang

Grip Tool (GripTornado)

Pogos (Ankle Hops)

Box / Vertical Jumps

Dumbbell Jump Shrugs

Rotational Medicine Ball Throws

Pallof Press

Planks

Strap Traction / Hanging

Front-Foot-Elevated Split Squat

Reverse Nordic

Nordic Hamstring Curl

Seated Dumbbell Overhead Press

Side Plank / Copenhagen Plank

Bench-Supported Row

Landmine Press

Pallof Press

Neck Flexion / Extension

Towel Hang

Grip Tool (Rotational Grip Work)

Barbell Hip Thrust