DAY 1: LOWER BODY

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

Box Squat (5-Ct. Ecc.) x3-5

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

Band Crossover Step-Up x6/e

Goat-Bag Back Ext. x12-15

Vertical Stick/Landing x3

ROUND 3 (3x):

*superset the following exercises

Machine Standing Calf Raise x10-12

Arc/Elliptical Run (Low Int.) x(:45)

Yoga-Ball Ham Curl x8

Back To: In-Season Upkeep

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