DAY 3: FULL BODY

Reconditioning > Weeks 1-3


ROUND 1 (1x):

Band Y-Squat x10-15

Cable Kneeling Row x12

Band Dorsiflexion x15/e

5-Pt. Lunge W/ Plate x2/e

Clean-Hop Progression x3/e


ROUND 2 (1x):

Band Face Pull x12

Mini-Band Glute Bridge W/ Abduction x15

Barbell Deficit Deadlift x8,5

Set 1: 8 @ 50% (of Deadlift)

Set 2: 5 @ 60% (of Deadlift)

Thoracic Hold W/ Foam Roller x(:60)

Knees-To-Feet Jump x3-5


ROUND 3 (1x):

DB SA Upright Row x8/e

90-90 Squat x6-8/e

MB SL Iso-Lateral Throwback x5/e

TRX SA Row W/ Reach x8-12/e

Band N-Grip Bicep Curl x15


ROUND 4 (1x):

Barbell Power Shrug x5,3

Set 1: 5 @ 60% (of Power-Clean)

Set 2: 3 @ 73% (of Power-Clean)

Band-X Lateral Walk x10-12/e

DB Concentration Curls x12,6

Hurdle Hops (4 Hops) x3

Ankle-Walk Series x(30-Yards)/e


FOAM ROLL:

Hip Flexor, Full Back, Calves, IT-Band



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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

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