Inter-Explosiveness > Weeks 1-3
WARM-UP (1x):
Mini-Band Squat-Hop x15/e
Mini-Band Side-Plank Clamshell x12/e
Lying Crossover Abduction Hold x(:30)/e
Goblet Lateral Side Lunge x6/e
Band Speed Step-Up-To-Knee-Drive x3/e
Band Stationary HK-Run x(:12)/e
FOAM ROLL:
Hamstrings, Glutes, Hip Flexors, IT Band
ROUND 1 (3x):
*superset the following exercises
Set 1: 5-8 @ 65% (of Back Squat)
Set 2: 5-8 @ 75%
Set 3: 5-8 @ 85-90%
Band Partner HK Run x15-Yards
(OR) Prowler Run x15-Yards
ROUND 2 (3x):
*superset the following exercises
Leg Press (For Volume) x12-15
Vertical Jump (3R-Clusters) x(3-3-3)
ROUND 3 (3x):
*superset the following exercises
Barbell Step Up x6-8
Partner Butterfly (5-Count Ecc.) x5-6
Goblet 3-Pt. Squat Hold (Heel-Elevated) x(3x(:15))
ROUND 4 (3x):
*superset the following exercises
Machine Quad Ext. Drop Set x(12-8)
Plate-Loaded Seated Calf Raise x15-20
Lateral Side Step Up x6-8/e
OVERTIME (3x):
*superset the following exercises
KB N-Grip Bicep Curl (5-Ct. Ecc.) x8
Band Iso-Squat Row x12-15
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