Reconditioning > Weeks 1-3
ROUND 1 (1x):
Mini-Band Side Plank Clamshell x8/e
Goat-Bag Glute Bridge Raise x15
Partner Adduction (5-Ct. Ecc.) x6-8
Band TKE/Quad Ext. x12-15/e
ROUND 2 (1x):
Arc/Elliptical Run (Low Int.) x(:60)
KB Bulgarian Split Squat x6-8/e
Box Step Off/Landing x3-5
Box Squat x12,8,6 (26 Total)
Set 1: 12 @ 50% (of Back-Squat)
Set 2: 8 @ 60% (of Back-Squat)
Set 3: 6 @ 70% (of Back-Squat)
Machine Ham Curl (SL-Ecc.) x8/e
ROUND 3 (1x):
Goat-Bag Wide Stance RDL x12-15
KB Squat-Reach Progression x3/e
SL Leg Press (5-Ct. Ecc.) x6-8/e
Machine Quad Ext. Drop Set x15,10
Stationary/Watt Bike (High Int.) x(:15)
ROUND 4 (1x):
Partner Ham Curl (5-Ct. Ecc.) x8
Band/Chain SL-HK Hold (:20)/e
Goat-Bag Back Ext. x12-15
Goblet 3-Pt. Squat Hold (Heel Elevated) x(:15)/e
FOAM ROLL:
Glutes, Hamstring, Groin, Quads
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