In-Season Upkeep > Weeks 4-6
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
Mini-Band Back Squat (5-Ct. Ecc.) x3-6
Set 1: 3-6 @ 60%
Set 2: 3-6 @ 70%
Set 3: 3-6 @ 80%
ROUND 2 (3x):
*superset the following exercises
Goat-Bag Back Extension x8-12
Plate Lunge-Walk x5-6/e
Pogo Hops (Straight Leg) x20-25
ROUND 3 (3x):
*superset the following exercises
Band KB Hip-Swings x8-12
Machine Standing Calf Raise x12-15
Lateral Step-Up x5-6/e
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