In-Season Upkeep > Weeks 10-12
WARM-UP (1x):
SL-Hip Circles (Forward) x10/e
SL-Hip Circles (Reverse) x10/e
Bird Dog x6-8/e
Lying SL Leg Raise x10-12/e
Lying Glute-Pull/Cradle x(:30)/e
Pretzel (Hold) x(:30)/e
Lying Blue Pad Adduction x8-12
Band Row-To-Squat x6
Band TKE/Quad Extension x12/e
Band Lateral Crab Walk x4-5/e
Mini-Band Sumo Leg Raise x8/e
FOAM ROLL:
Glutes, IT Band, Hamstring, VMO/Teardrop
ROUND 1 (3x):
*superset the following exercises
Set 1: 3-5 @ 60%
Set 2: 3-5 @ 70%
Set 3: 3-5 @ 80%
Band 1/2-Kneeling Dorsiflexion x10/e
Goat-Bag Glute Bridge Walkout x12
ROUND 2 (3x):
*superset the following exercises
Goat-Bag Back Ext. x12-15
ROUND 3 (3x):
*superset the following exercises
Machine Standing Calf Raise x10-12
Arc/Elliptical Run (Low Int.) x(:45)
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