DAY 1: BENCH TEST

Combine Prep > Week 7


WARMUP (1x):

Band Overhead Fly x12-15

Band Face Pull x8

DB Half-Circle x10

Lying Crossover T-Spine x6/e

Band Iso-Squat Scaption x12-15

Pull Up Scaption x6-8

Cable-X Pull-Apart x12-15

Cable External x10/e

Bosu Push Up x15-20


FOAM ROLL:

Chest, T-Spine, VMO/Teardrop


BENCH PRO:

Perfect Bench (Prep) 3x5-8

*Rest 1-3 min between each set

*Perform perfect form reps

Set 1: 5-8 @ 40%

Set 2: 5-8 @ 50%

Set 3: 5-8 @ 60%


ROUND 1 (3x): *superset the following exercises

Hammer Alt. Pulldown x8/e

Plate-Loaded Bench Dips x15-20

Mini-Band Lateral Hand Walk x8-12/e


ROUND 2 (3x):

*superset the following exercises

Chain Front Raise (Hold) x(:30)

Landmine 1/2-Kneeling SA Press x6-8/e

DB Chest-Supported Row x8-12


CARDIO CHOICE (1x):

*choose one of the following

A. Concept-2 Row x(3:00)

B. Concept-2 Skierg x(1:45)

C. Rope Climber/Pull x(:60)

D. Treadmill Hand-Walk x(:45)



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Combine Prep > Week 7 WARMUP: Mini-Band Glute Kickbacks x6-8/e Band TKE/Quad Ext. x8-12/e Treadmill (Incline) Walk x(2:00) Physio-Ball Knees-To-Chest x12-15 Mini-Band Side Plank Clamshell x8/e SL RDL

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