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 Bug x8/e

Mini-Band F.-Raise Pulse 6x(5-Pulses)

Cable Oblique Rotation x8-12/e


FOAM ROLL:

Full Back, Hip Flexor, Groin, Calfs


ROUND 1 (3x):

*superset the following exercises

DB 6-Pt. Raise x5

Cable-Rope Bicep Curl x12-15

Hex Deadlift x6-8


ROUND 2 (3x):

*superset the following exercises

Incline Push Up x15-20

TRX Row x8-12

Jump Rope x(:30)


ROUND 3 (3x):

*superset the following exercises

DB High PLank SA Alt. Iso Row x6/e

Barbell Bicep Curl Drop-Set x(12-8)

DB Shrug (3-Ct. Pause) x8



Back To: In-Season Upkeep

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View: Training Schedule


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