Already Completed this workout? Click Here to see the leaderboard!

IN-SEASON PHASE 2 – WEEK 3 – SATURDAY

Day Six – Saturday 12/09/2020
Strength (UB Dominant) + Mobility

General Warm Up:
1) Double Leg Hip Thrust x10 + Single Leg x10ea
2) All 4’s T-Spine Rotation x10ea
3) Sumo Squats x10
4) Split Squats x10ea
5) OH Duck Walks 1x20m
6) Downward dog + Pigeon Stretch

1) Repeat Effort Single Leg Hops 1×10
2) Pogos x30
Repeat x2

Main:

A1) DB/BB Shoulder Press x6
A2) Lat Pull Down x12/Chin Up x4-6
x 4 Sets – Rest 2min Between Sets

B1) Push Ups x10-12
B2) DB 1 Arm Row x10-12
x 4 Sets – Rest 2min Between Sets

C1) Couch Stretch 1 x 2min ea.
C2) Bench T-Spine Stretch 1x1min