In-Season Upkeep > Weeks 4-6
WARM-UP (1x):
Cable External x15/e
DB Half-Circle x8-12
Half High-Plank Band Iso Row x6/e
Cable 1/2 Kneeling SA Iso-Bench x10/e
Wall Angels x6-8
Hammer Lat Pull Down (5-Count Ecc.) x8
Band Pull Apart x15-20
T-Spine Rotation x8/e
Bosu Pushup x12-15
FOAM ROLL:
ROUND 1 (3x):
Pause Bench Press W/ Block x3-5
Set 1: 3-5 @ 60%
Set 2: 3-5 @ 70%
Set 3: 3-5 @ 75-80%
ROUND 2 (3x):
Landmine Row x8
DB Standing Alt. Shoulder Press x4-6/e
Cable SA Rear-Delt Extension x12
ROUND 3 (3x):
DB Shrug x12-15
DB 6-Pt. Raise x5-6
Incline Push Up x15-20
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