Power-Prep > Week 1-3
WARMUP (1x): Band-X Lateral Walk x10-12/e
Mini-Band Hydrants x8/e
Side-Plank Incline Adduction Hold x(:25)/e
Physio-Ball Knees-To-Chest x8-12
Goblet 1-1/4 Squat x6-8
Pretzel Hold x(:45)/e
Band TKE/Quad Ext. x8-12/e
SL-Depth Squat x6-8/e
ROUND 1 (3x):
*superset the following exercises
Barbell Back-Squat x5-8 (24 Total)
Set 1: 5-8 @ 60%
Set 2: 5-8 @ 70%
Set 3: 5-8 @ 80%
ROUND 2 (3x):
*superset the following exercises Barbell Incline Hip Thrust x8-12
Goblet Lateral Lunge x6-8/e Arc/Treadmill Run (High Intensity) x(:12)
ROUND 3 (3x):
*superset the following exercises
Machine Quad Ext. (SL-Ecc.) x6-8/e
DB Squat Hops x8-12
KB/DB Crossover Stepback Lunge x4-6/e
FOAM ROLL:
Hip Flexor, IT Band, Hamstring, Glutes
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