Professional Athlete Offseason Workout – Oct. 3

Cardio

30 minutes Cardio. Work @ 70-80% Max H.R.

Warmup Options

1×1 @ 30 seconds – Foam Roller, 8 point Plank

1×15 – Lying Prone Same Arm/Leg Raises, Lying Hip Thrust March, Band 3 way Shld. (5 each way), Internal Rotation with Cable, External Rotation with Cable, Band Pull Apart Fwd./Bwd. Shld. Rotation

1×10 – Side lying Windmill Rotation, Wall Angel, Plank Press-Up Into Downward Dog

Strength

Superset 1

3×4 – Neutral Alt. DB Bench Press 1-1-2

3×6 – Bulgarian Lunge

3×5 – Spiderman Push-Up

Superset 2

3×10 – Cable 1 Leg RDL To Row

3×8 – Deadlift (Hex Bar)

3×5 – Knee Hug To Reverse Lunge w/ Arm Ext.

Superset 3

3×10 – Seated D.B. Shoulder Pull Rot./Press

3×10 -1 Leg Box Squat

3×5 – Split Stance K.B. Halo

Superset 4

3×10 – D.B. Bicep Curl

JAKE BIVENS

 

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