DAY 2: HORSE-POWER

Updated: Jan 9, 2019

Combine Prep > Week 3


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 (4x):

Chain Box Squat x3-5

Set 1: 3-5 @ 70%

Set 2: 3-5 @ 80%

Set 3: 3-5 @ 85%

Set 4: 3-5 @ 90%

Prowler Run x9-12 Yards

Goat-Bag Back Ext. x8


ROUND 2 (3x):

DB Bulgarian Split Squat x5-8

Band Stationary HK-Run x(:12)

Machine Standing Calf Raise x12-15


ROUND 3 (3x):

Partner Ham Curl x5-8

SL-To-Dbl Leg Broad Jump x3/e

Band/Chain SL HK-Hold x(:20)/e


ROUND 4 (3x):

Plate Lunge Walk x8-12/e

Band Speed Step Up-To-HK x5/e

Partner Butterfly (5-Ct. Ecc.) x6-8



Back To: Combine Prep

Go To: My Workouts

View: Training Schedule


*Printing, saving, or sharing this workout may put you at risk of copyright infringement. Please be careful with the contents of this program to avoid serious penalty.

Recent Posts

See All

DAY 1: BENCH TEST

Combine Prep > Week 3 WARMUP (1x): Band Overhead Fly x12-15 Band Face Pull x8 DB Half-Circle x10 Lying Crossover T-Spine x6/e Band Iso-Squat Scaption x12-15 Pull Up Scaption x6-8 Cable-X Pull-Apart x1

DAY 3: FLEX FRIDAY

Combine Prep > Week 3 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

  • Spotify Social Icon

 ©2020 PROFORMAPP.COM ALL RIGHTS RESERVED