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