DAY 3: FLEX FRIDAY

Combine Prep > Week 7


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):

Hex Deadlift (5-Ct. Ecc.) x3

Set 1: 3 @ 50% (of Deadlift)

Set 2: 3 @ 60%

Set 3: 3 @ 65-70%

Band 1/2-Kneeling SA Pulldown x8/e

Floor (Perfect) Pushups x5


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

Incline Stationary Lunge x6/e

DB Seated Lateral Raise x12-15



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