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Off Season Program – Wednesday – Week 3 & 4

Day Three – Wednesday 9/12/2020 & 16/12/2020

Warm Up:

Complete 1 round of:
1. Cat + Camel x 10
2. Hip Flexor + T-spine rotation x5ea
3. All 4’s Rotation x 5ea
4. Bench T-Spine Stretch x 10

1 round of:
1. Back to Wall Shoulder Slides x10
2. Side Plank x 30 sec ea
3. Dead Bug x 5ea

A Series 
A1 – DB/BB Bench Press x 8-10
A2 – V-Hold x 30-45 sec

Rest 60-90sec x 4 sets

B Series 
B1 – DB Shoulder Press x 10-12 ea
B2 –Underhand Lat Pull Down x 12-15

Rest 60-90sec x 4 sets

C Series 
C1 –DB 1 arm Row x 10-12 ea
C2 – Reverse Fly x 12-15
C3 – Hanging Ab Raises x 15-20
Rest 60sec x 3