DAY 3: PREGAME PUMP

In-Season Upkeep > Weeks 7-9


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

DB Incline Stationary Lunge x4-6/e

Cable 1/2 Kneeling Half-Bar Press x8/e

Cable Straight Bar Bicep Curl x12-15


ROUND 2 (3x):

*superset the following exercises

DB Incline Bench Press x5-8

Hammer Alt. Pulldown x8/e

Band Face-Pull x12-15


ROUND 3 (3x):

*superset the following exercises

DB N-Grip Bicep Curl Alt. Iso Hold Drop-Set x(5-4-3-2-1)

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

DB Front-To-Lateral Raise x8-12



Back To: In-Season Upkeep

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View: Training Schedule


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