DAY 1: LOWER BODY

Updated: Mar 21, 2019

In-Season Upkeep > Weeks 1-3


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(:30)/e

Lying Blue Pad Adduction x8-12

Band Row-To-Squat x6

Band TKE/Quad Extension x12/e

Band Lateral Crab Walk x4-5/e

Mini-Band Sumo Leg Raise x8/e


FOAM ROLL:

Glutes, IT Band, Hamstring, VMO/Teardrop


ROUND 1 (3x):

*superset the following exercises

Box-Squat W/ Chains x5-8

Set 1: 5-8 @ 50% (+Chains)

Set 2: 5-8 @ 60% (+Chains)

Set 3: 5-8 @ 70% (+Chains)

Box Jump x3-5

Goat-Bag Wide Stance RDL x12


ROUND 2 (3x):

*superset the following exercises

Standing SL Ham-Curl x8/e

Plate-Loaded Seated Calf Raise x15

Barbell Hip Thrust x3-5


ROUND 3 (3x):

*superset the following exercises

DB/KB Goblet Squat x8-12

Slant Board (Hold) x(:30)

Stationary/Watt Bike (High Intensity) x(:15)



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