In-Season Upkeep > Weeks 10-12
WARM-UP:
Cable External x15/e
DB Half-Circle x12
Half High-Plank Band Iso Row x8/e
Cable 1/2 Kneeling SA Iso-Bench x8/e
Wall Angels x15
Hammer Lat Pull Down (5-Count Ecc.) x8
Band Pull Apart x12
Bosu Pushup x15
T-Spine Rotation x8/e
FOAM ROLL:
ROUND 1:
Chest-Supported Overhead 3x10-15
Barbell Close-Grip Bench Press 3x3-5
Band Iso-Squat Row 3x8-12
ROUND 2:
Cable Dead Bug 3x5-6/e
Landmine 1/2-Kneeling SA Shoulder Press 3x8/e
N-Grip Pullup (5-Ct. Ecc.) 3x3-6
ROUND 3:
MB Lateral Thrust 3x3-5/e
DB SA Tricep Kickback 3x12-15
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