DAY 3: PREGAME PUMP

In-Season Upkeep > Weeks 4-6


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

Mini-Band Glute Kickbacks x6-8/e

DB SA Bent Over Row x8/e

DB Zottman Curls x12-15


ROUND 2 (3x):

*superset the following exercises

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

N-Grip Pull Up (5-Ct. Ecc.) x3-5

EZ-Bar Incline Skull-Crusher x8


ROUND 3 (3x):

*superset the following exercises

Band Torso-Wrap Lunge-To-High Knee x3/e

N-Grip Chain Bicep Hold x(:30)

Cable-Rope Tricep Extension x12-15



Back To: In-Season Upkeep

Go To: My Workouts

View: Training Schedule


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