DAY 2: TUNE-UP (LEGS)

Updated: Jan 9, 2019

Combine Prep > Week 7


WARMUP:

Mini-Band Glute Kickbacks x6-8/e

Band TKE/Quad Ext. x8-12/e

Treadmill (Incline) Walk x(2:00)

Physio-Ball Knees-To-Chest x12-15

Mini-Band Side Plank Clamshell x8/e

SL RDL W/ Balance Pad x6-8/e

Band 1/2-Kneeling Dorsiflexion x12-15/e

Band-X Lateral Walk x10-12/e

Goat-Bag (Wide-Stance) RDL x8-10


FOAM ROLL:

Hip Flexor, IT Band, Hamstring, Glutes


ROUND 1 (3x):

Barbell Back Squat x5-8 (24 Max):

Set 1: 5-8 @ 50%

Set 2: 5-8 @ 60%

Set 3: 5-8 @ 70%

Band Stationary HK-Run x(:15)

Assisted Vertical Jump x3


ROUND 2 (3x):

Leg Press x12-15

Band Vert-To-Broad Jump x3

Stationary/Watt Bike (High Int.) x(:09)


ROUND 3 (3x):

Barbell Step-Up x6/e

Machine Adduction x8-12

Goblet 3-Pt. Squat Hold (Heel-Raised) x(:15)/e

ROUND 4 (3x):

Plate-Loaded Seated Calf Raise x15-20

Goblet Lateral Side Lunge x6-8/e

Machine Quad Ext. Drop-Set x(12-8)



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