Combine Prep > Week 7
WARMUP (1x):
Bird Dog x8/e
Mini-Band Fr. Raise-Pulse x6 (5-Pulse)
Band Iso-Squat Row x12-15
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):
Set 1: 3 @ 50% (of Deadlift)
Set 2: 3 @ 60%
Set 3: 3 @ 65-70%
Band 1/2-Kneeling SA Pulldown x8/e
ROUND 2 (3x):
KB N-Grip Bicep Curl x6-8
Band Pull Apart x12-15
Lying "Y" Low Back Raise x8-12
ROUND 3 (3x):
DB High Plank Alt. Iso-Row x5/e
Barbell Curl Drop-Set x(12-8)
Arc/Elliptical Run (Low-Int.) x(:60)
ROUND 4 (3x):
Band Face-Pull x8-12
DB Seated Lateral Raise x12-15
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