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DAY 1: LOWER BODY

In-Season Upkeep > Weeks 10-12 WARM-UP (1x): SL-Hip Circles (Forward) x10/e SL-Hip Circles (Reverse) x10/e Bird Dog x6-8/e Lying SL Leg Raise x10-12/e Lying Glute-Pull/Cradle x(:30)/e Pretzel (Hold) x

DAY 3: PREGAME PUMP

In-Season Upkeep > Weeks 10-12 WARM-UP (1x): Pull Up Scaption x6-8 TRX Scaption x10-12 TRX Low Row x5-6 Pushup Scaption x6-8 Floor Pushup x3-4 Lying Crossover T-Spine Rotation x6/e Plate SL Alt. Dead

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