DAY 1: QUAD DESTRUCTION

Updated: Jan 10, 2019

Inter-Explosiveness > Weeks 1-3


WARM-UP (1x):

Mini-Band Squat-Hop x15/e

Mini-Band Side-Plank Clamshell x12/e

KB Squat-Reach Progression x6

1/4 Squat-To-Jump x8

Assisted Jump x4

Band TKE/Quad Extension x8/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

Box Squat (5-Count Ecc) x5-8

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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