Preseason Pump > Week 1-3
WARMUP (1x):
Cable SA Upright Rotation x15/e
Mini-Band Wall Taps x12/e
Machine Quad Ext. (5-Ct. Ecc.) x8
Mini-Band Glute Bridge W. Abduction x15
Jump Rope x(:60)
Band Pull Apart x20
DB High-Plank SA Alt. Iso Row x6/e
T-Spine Rotation x8/e
Band Y-Squat x6-12
Bosu Push Up x15-20
FOAM ROLL:
Full Back, Quads, Chest, Calves
ROUND 1 (3x):
*superset the following exercises
Set 1: 5-8 @ 60%
Set 2: 5-8 @ 70%
Set 3: 5-8 @ 75-80%
Hex Deadlift x3
(OR) SA-DB Snatch x3/e
DB SA Upright Row x8/e
ROUND 2 (3x):
*superset the following exercises Cable-Rope Lateral Iso-Lunge Row x5-8/e
Band TKE/Quad Extension x12-15/e
Back Extension (5-Ct. Ecc.) x8-12
ROUND 3 (3x):
*superset the following exercises
Hurdle Hop-To-Box Jump x(3-3-3)
Concept 2 Rower x150-200m
OVERTIME (3x):
*superset the following exercises
DB Front Raise Alt. Iso-Hold x(5-4-3)+5
DB Bicep Work-The-Rack x(5-5-5-5-5)
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