DAY 3: BACK-ATTACK

Inter-Explosiveness > Weeks 1-3


WARM-UP (1x):

Band Y-Squat x12

Box SL Depth-Squat x8/e

Band KB Hip Swing x8-10

DB High-Plank SA Alt. Iso Row x6/e

Lying "Y" Low-Back Raise x15

90-90 Squat x3-5/e

Mini-Band Hydrants x12/e

Mini-Band Glute Kickbacks x8/e

Goat Bag Wide Stance RDL x12-15

Clean-Hop Progression x3/e


FOAM ROLL:

Full Back, Calfs, Groin, IT Band


ROUND 1 (4x):

*superset the following exercises

Power Clean 4x3

Set 1: 3 @ 65%

Set 2: 3 @ 70%

Set 3: 3 @ 75%

Set 4: 3 @ 80-85%

Seated Box Jump x2


ROUND 2 (3x):

*superset the following exercises

Rack Pull (Top Of Knee) x8

Set 1: 8 @ 67% (of Deadlift)

Set 2: 8 @ 73%

Set 3: 8 @ 80-85%

Lateral Step Up Side-Shuffle x(:15)


ROUND 3 (3x):

*superset the following exercises

Band Crossover Step Up x6-8/e

Goat-Bag Back Extension x15

Partner Ham Curl (5-Count Ecc.) x5-8


ROUND 4 (3x):

*superset the following exercises

Landmine Row (3-Ct Ecc.) x8

Plate Lunge-Walk x12/e

Machine Abduction (5-Count Ecc.) x5-6


OVERTIME (3x):

*superset the following exercises

Barbell Bicep Curl Drop-Set x(12-6/8)

Band Staggered Face Pull x8-12



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