Power-Prep > Week 1-3
WARMUP (1x):
Band Y-Squat x8-12
Cable SA Upright Rotation x12-15/e
KB Hip Swing W/ Band x6-8
Hammer SA Pulldown x8/e
90-90 Squat x5/e
Mini-Band Glute Bridge Abduction x8-12
Lying "Y" Low-Back Raise x12-15
Band Dorsiflexion x8-12/e
ROUND 1 (4x):
*superset the following exercises
Clean-To-High Pull x3 (12 Total)
Set 1: 3 @ 45%
Set 2: 3 @ 55%
Set 3: 3 @ 65%
Set 4: 3 @ 75%
Alt. SL Plyo Step-Up x8/e
ROUND 2 (3x):
*superset the following exercises Goblet Squat x8-12
Inverted Row x12-15
Plate Hold (Grip) x(:45)
ROUND 3 (3x):
*superset the following exercises
Hex Deadlift x5-8
DB N-Grip Bicep Curl Alt. Iso-Hold x(5-4-3-2-1)
Wall Sissy-Dorsiflexion x12/e
FOAM ROLL:
Full Back, Quads, Glutes, Calves
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