DAY 2: HORSE-POWER

Combine Prep > Week 1


WARMUP (1x):

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):

*superset the following exercises

Barbell Back Squat x5-8

Set 1: 5-8 @ 65%

Set 2: 5-8 @ 75%

Set 3: 5-8 @ 80%

SL Alt. Plyo Step-Up x3/e (6 Total)

KB SL Standing Calf Raise x12-15/e


ROUND 2 (3x):

*superset the following exercises

SL Leg Press x8-12/e

Arc/Treadmill Run (High Intensity) x(:09)

Hurdle Hop x5


ROUND 3 (3x):

*superset the following exercises

DB Step-Back Lunge x6-8/e

Barbell RDL x12-15

Leg Press/Donkey Calf Raise x15-20

ROUND 4 (3x):

*superset the following exercises

Lying Ham Curl (5-Ct. Ecc.) x5-8

Lateral Step-Up Side Shuffle x(:15)

Side Plank Incline Adduction Hold x(:30)/e



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