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

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View: Training Schedule


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