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 W/ Balance Pad x6-8/e
Band 1/2-Kneeling Dorsiflexion x12-15/e
Band-X Lateral Walk x10-12/e
Goat-Bag (Wide-Stance) RDL x8-10
FOAM ROLL:
Hip Flexor, IT Band, Hamstring, Glutes
ROUND 1 (3x):
Barbell Back Squat x5-8 (24 Max):
Set 1: 5-8 @ 50%
Set 2: 5-8 @ 60%
Set 3: 5-8 @ 70%
Band Stationary HK-Run x(:15)
ROUND 2 (3x):
Leg Press x12-15
Stationary/Watt Bike (High Int.) x(:09)
ROUND 3 (3x):
Barbell Step-Up x6/e
Machine Adduction x8-12
Goblet 3-Pt. Squat Hold (Heel-Raised) x(:15)/e
ROUND 4 (3x):
Plate-Loaded Seated Calf Raise x15-20
Goblet Lateral Side Lunge x6-8/e
Machine Quad Ext. Drop-Set x(12-8)
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