DAY 1: LOWER BODY

Reconditioning > Weeks 1-3


ROUND 1 (1x):

Mini-Band Side Plank Clamshell x8/e

Goat-Bag Glute Bridge Raise x15

Partner Adduction (5-Ct. Ecc.) x6-8

SL Depth Squat W/ Box x8/e

Band TKE/Quad Ext. x12-15/e


ROUND 2 (1x):

Arc/Elliptical Run (Low Int.) x(:60)

KB Bulgarian Split Squat x6-8/e

Box Step Off/Landing x3-5

Box Squat x12,8,6 (26 Total)

Set 1: 12 @ 50% (of Back-Squat)

Set 2: 8 @ 60% (of Back-Squat)

Set 3: 6 @ 70% (of Back-Squat)

Machine Ham Curl (SL-Ecc.) x8/e


ROUND 3 (1x):

Goat-Bag Wide Stance RDL x12-15

KB Squat-Reach Progression x3/e

SL Leg Press (5-Ct. Ecc.) x6-8/e

Machine Quad Ext. Drop Set x15,10

Stationary/Watt Bike (High Int.) x(:15)


ROUND 4 (1x):

Partner Ham Curl (5-Ct. Ecc.) x8

Band/Chain SL-HK Hold (:20)/e

Goat-Bag Back Ext. x12-15

Goblet 3-Pt. Squat Hold (Heel Elevated) x(:15)/e

SL RDL W/ Balance Pad x8/e


FOAM ROLL:

Glutes, Hamstring, Groin, Quads



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