DAY 1: HAM-HAVEN

Offseason Overload > Weeks 1-3


WARM-UP:

Low-Int. Cardio Option x(6-10 Minutes):

A. Incline Treadmill Walk

B. Arc/Elliptical Run

C. Stationary/Watt Bike

D. Stairmaster/Step-Mill


V-BALL SERIES:

Reverse Crunch x25

SL Crossover Leg Raise x15/e

Incline Sit Up x25

Crossover Side Crunch x15/e

Low-Plank x(1:00)


PRE-EXHAUSTION:

DB RDL (5-Ct. Ecc.) 3x15

Lying Ham Curl 3x15

Machine Seated Abduction 3x15


SERIES I:

Barbell Back Squat 3x15-20

Set 1: 15-20 @ 40%

Set 2: 15-20 @ 45%

Set 3: 15-20 @ 50%

Leg Press 3x15-20

Plate Lunge Walk 3x12-15/e


SERIES II:

Goat-Bag Back Ext. 3x15-20

Barbell Step Up 3x10-15/e

Incline Hip Thrust 3x10-15


J.F.F. (JUST FOR FUN):

Machine Quad Extension 3x12-15

Cable-Rope Bicep Curl 3x15-20



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Offseason Overload > Weeks 1-3 WARM-UP: Low-Int. Cardio Choice x(6-10 Min): A. Incline Treadmill Walk B. Arc/Elliptical Run C. Stationary/Watt Bike D. Stairmaster/Step-Mill V-BALL SERIES: Crunch x25 L

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