Professional Athlete Off Season Workout – Oct, 2

Warmup

Foam Roll, Stretch, Forward/Backward Jog

2×10 – 20 yards

Hip Int./Ext. Walking Rotation

Side Lunges

Walking Floor Touches

Lateral Push-Offs

Carioca

Walking Knee Hug w/ Calf Raise

High Knee Skip

Leg Swings

Lunge Fall Over Rotate

Conditioning

10 reps: Intervals at 10-12 mph – Rest 60 seconds in Between Reps

Strength

Superset 1

3×10 – Cable Squat to Row (Lower)

3×10 – Push Up w/Alt Shld. Tap (5 taps each SHLD.)

3×5 – Global Hip Mob. w/ Goblet Squat

Superset 2

3×10 – Barbell Squat

3×10 – Horizontal Row (Upper)

3×10 – KB 1 arm Ext. Kneel to Stand

Superset 3

3×10 – D.B. R.D.L./ Calf Raise/Shld. Shrug

3×10 – D.B. 3 WAy Shoulder Raises

3×1 @ 30 seconds – K.B. 1 up/1 Down Waiter Carry

Superset 4

3×15 – Forearms Flexion

3×15 – Forearms Extension

Superset 5

2×30 – Russian Twist w/ Weight

2×10 – Side Plank Reach Thru

2×15 – Double Leg V – Up

2×10 – Physio Ball Stir The Pot

JAKE BIVENS

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