Professional Athlete Offseason Workout – Oct. 19

Conditioning

400-yard runs (Double Poles) – 1×12 – Rest 90 seconds between sets

Strength

Superset 1

3×8 – Land Mine Reverse Lunge To Press (each side)

3×15 (yards) – Bear Crawk (fwd/bwd)

3×4 – Med. Ball Yoga Plex w/ Hamstring (each side)

Superset 2

3×8 – D.B. Side Lunge

3×10 – Lat. Pulldown

3×12 – Leg curl on Ball (2-leg)

Superset 3

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

3×3 – Lateral Arm Walkover Hurdle

3×1 @ 30 seconds – D.B. Suitcase 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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