Professional Athlete Offseason Workout – Oct. 4

Conditioning

1×10 – 400-yard runs – 60% speed, 60 seconds rest between reps

Superset 1

3×8 – Land Mine Reverse Lunge to Press

3×15 – Bear Crawl (fwd/bwd)

3×4 – Med. Ball Yoga Plex w/ Hamstring

Superset 2

3×8 – D.B. Side Lunge

3×10 – Lat Pulldown

3×12 – Leg Curl on Ball

Superset 3

3×6 – 1 Arm Ext. Fwd Walking D.B. Lunge

3×3 – Lateral Arm Walkover Hurdle

3×1 – D.B. Suitcase CArry w/ Lateral Raise Hold

Superset 4

3×15 – Forearms Flexion

3×15 – Forearms Extension

3×15 – Forearms Pronation/Supination

3×15 – Forearms Radial/Ulnar Deviation

3×15 – PVC Pipe Roll

Superset 5

2×15 – Physio Ball Opposite Arm/ Leg Raise

2×15 – Physio Ball Reverse Hyperextension

2×15 – Physio Ball Same Arm/Leg Raise

2×15 – K.B. Dead Bug

JAKE BIVENS

 

 

 

 

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