DAY 2: UPPER BODY

Updated: Nov 9, 2018

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:

Chest, Lats, T-Spine, Quads

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:

Cable-X Pull Apart 3x8

MB Lateral Thrust 3x3-5/e

DB SA Tricep Kickback 3x12-15

Back To: In-Season Upkeep

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WEEK 10-12: IN-SEASON UPKEEP

Recent Posts

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

DAY 3: PREGAME PUMP

In-Season Upkeep > Weeks 10-12 WARM-UP (1x): Pull Up Scaption x6-8 TRX Scaption x10-12 TRX Low Row x5-6 Pushup Scaption x6-8 Floor Pushup x3-4 Lying Crossover T-Spine Rotation x6/e Plate SL Alt. Dead