first work out

explosive movement: clean high pullls 4 sets of 5
knee dominant bilateral movement: front squats 4 sets of 6
hip dominant unilateral movemet: single leg back extensions 4 sets of 6
horizontal push bilateral movement: flat bench 4 sets of 6
horizontal pull unilateral movement: dumbell rows 4 sets of 6
vertical push bilateral movement: shoulder press 4 sets of 6
vertical pull unilateral movement: single arm pull downs 4 sets of 6
rotational movement: cable rotating crunch 4 sets of 10
bridging: 4 point plank hold 30 sec, 4 sets

all the movements stay the same but every workout the movements switch from bi to uni and back. so for instance next work out i would do flat dumbells instead of flat bench and pull ups instead of single arm pull downs. you're also suppost to change the exercises after a couple weeks.