Offseason Overload > Weeks 1-3
WARM-UP:
Low-Int. Cardio Option x(6-10 Minutes):
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
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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