DAY 3: FULL BODY

Preseason Pump > Week 1-3


WARMUP (1x):

Cable SA Upright Rotation x15/e

Mini-Band Wall Taps x12/e

DB 6-Pt. Raise x6

Machine Quad Ext. (5-Ct. Ecc.) x8

Mini-Band Glute Bridge W. Abduction x15

Jump Rope x(:60)

Band Pull Apart x20

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

T-Spine Rotation x8/e

Band Y-Squat x6-12

Bosu Push Up x15-20


FOAM ROLL:

Full Back, Quads, Chest, Calves


ROUND 1 (3x):

*superset the following exercises

Decline Close-Grip Bench x5-8

Set 1: 5-8 @ 60%

Set 2: 5-8 @ 70%

Set 3: 5-8 @ 75-80%

Hex Deadlift x3

(OR) SA-DB Snatch x3/e

DB SA Upright Row x8/e


ROUND 2 (3x):

*superset the following exercises Cable-Rope Lateral Iso-Lunge Row x5-8/e

Band TKE/Quad Extension x12-15/e

Back Extension (5-Ct. Ecc.) x8-12


ROUND 3 (3x):

*superset the following exercises

Hurdle Hop-To-Box Jump x(3-3-3)

Concept 2 Rower x150-200m

Box Alt. Depth Push Up x5-8


OVERTIME (3x):

*superset the following exercises

DB Front Raise Alt. Iso-Hold x(5-4-3)+5

DB Bicep Work-The-Rack x(5-5-5-5-5)



Back To: Preseason Pump

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