DAY 1: LOWER BODY

Updated: Mar 21, 2019

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%

Band Vert-To-Broad Jump x3

SL RDL W/ Balance Pad x6-8


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



Back To: In-Season Upkeep

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