In-Season Upkeep > Weeks 7-9
WARM-UP (1x):
SL-Hip Circles (Forward) x10/e
SL-Hip Circles (Reverse) x10/e
Bird Dog x6-8/e
Lying SL Leg Raise x10-12/e
Lying Glute-Pull/Cradle x(:30)/e
Pretzel (Hold) x(:30)/e
Lying Blue Pad Adduction x8-12
Band Row-To-Squat x6
Band TKE/Quad Extension x12/e
Band Lateral Crab Walk x4-5/e
Mini-Band Sumo Leg Raise x8/e
FOAM ROLL:
Glutes, IT Band, Hamstring, VMO/Teardrop
ROUND 1 (3x):
*superset the following exercises
Set 1: 3 @ 63%
Set 2: 3 @ 70%
Set 3: 3 @ 78%
Physio-Ball Knees-To-Chest x12
Goat-Bag Glute Bridge Walkouts x6-8
ROUND 2 (3x):
*superset the following exercises
Goblet Squat-Hold (Heel Elevated) x(:30)
Wall SL Dorsiflexion x10-15/e
ROUND 3 (3x):
*superset the following exercises
Band Reverse Hyper Extensions x12
KB Lateral Crossover Stepback Lunge x5-8/e
Stationary/Watt Bike (High Intensity) x(:12)
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