DAY 3: PREGAME PUMP

In-Season Upkeep > Weeks 1-3

WARM-UP (1x):

Pull Up Scaption x6-8

TRX Scaption x10-12

TRX Low Row x5-6

Pushup Scaption x6-8

Floor Pushup x3-4

Lying Crossover T-Spine Rotation x6/e

Plate SL Alt. Dead Bug x8/e

Mini-Band F.-Raise Pulse 6x(5-Pulses)

Cable Oblique Rotation x8-12/e

FOAM ROLL:

Full Back, Hip Flexor, Groin, Calfs

ROUND 1 (3x):

*superset the following exercises

Hex Deadlift (5-Ct. Ecc.) x3

Set 1: 3 @ 45% (of Deadlift)

Set 2: 3 @ 55%

Set 3: 3 @ 60-65%

Pushup W/ Chains x15

Band 1/2 Kneeling SA Pull Down x8/e

ROUND 2 (3x):

*superset the following exercises

Tricep Dips (5-Ct. Ecc.) x8

Arc/Elliptical Run (Low Intensity) x(:45)

DB Lateral Raise x12-15

ROUND 3 (3x):

*superset the following exercises

Cable X Rear-Delt Extension x10-12

KB N-Grip Bicep Curl x8

Hammer Low-Row Iso-Hold x(5-4-3)+5

Back To: In-Season Upkeep

Go To: My Workouts

View: Training Schedule

*Printing, saving, or sharing this workout may put you at risk of copyright infringement. Please be careful with the contents of this program to avoid serious penalty.