DAY 3: FLEX FRIDAY

Combine Prep > Week 1


WARMUP (1x): Bird Dog x8/e

Mini-Band Fr. Raise-Pulse x6 (5-Pulse)

Band Iso-Squat Row x12-15

DB Squat Hops x8

Band SL Depth Squat x5/e

EZ-Bar Upright Row x12-15

Band Y-Squat x8-10

Band Hip-Flexor x(:45)/e

Assisted Vertical x3-5


FOAM ROLL:

Full Back, Quads, Chest, Calves


ROUND 1 (3x):

DB Incline Bench x5-8

Barbell Rack Pull x3-5 (15 Max)

Set 1: 3-5 @ 70% (of Deadlift)

Set 2: 3-5 @ 80%

Set 3: 3-5 @ 85-90%

MB Lateral-Launch x4-6/e


ROUND 2 (3x):

Band-X Vertical x3-5

Barbell Hip Thrust x6-8

DB/KB SA Snatch x4-6/e


ROUND 3 (3x):

DB SA Alt. Front-Raise x8/e

Seated Box Jump x3-5

Seated Quad Ext. x15-20


ROUND 4 (3x):

DB/KB Goblet Squat x8-12

DB Shrug x15-20

Zottman Curls x12-15



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