DAY 3: FLEX FRIDAY

Updated: Jan 8, 2019

Combine Prep > Week 6


WARMUP (1x): Bird Dog x8/e

Mini-Band Fr. Raise-Pulse x6 (5-Pulse)

Band Iso-Squat Row x12-15

DB Squat Hops x8

Band SL Depth Squat x5/e

EZ-Bar Upright Row x12-15

Band Y-Squat x8-10

Band Hip-Flexor x(:45)/e

Assisted Vertical x3-5


FOAM ROLL:

Full Back, Quads, Chest, Calves


ROUND 1 (3x):

DB Bench Press x3-5

Hex Deadlift x5-8 (15 Max)

Set 1: 5-8 @ 60% (of Deadlift)

Set 2: 5-8 @ 70%

Set 3: 5-8 @ 80%

MB (Med-Ball) Slam x8-12


ROUND 2 (3x):

Vert.-Touch (Continuous) x(:09)

Barbell Incline Hip-Thrust x8-12

KB Hip Swing (w/ Band) x6-8


ROUND 3 (3x):

Cable Front Raise (5-Ct. Pause) x8-10

Rebound Box Jump x3-4

Machine Quad Ext. (SL-Ecc.) x15-20


ROUND 4 (3x):

Band Crossover Step-Up x4-6/e

DB Farmers Carry x30-Yards

Cable-Rope Bicep Curl x12-15



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