Professional Athlete Offseason Workout – Nov. 14th

Conditioning:

Ladder Circuit (1×3) – Sprint 10yds after each

-Linear Two Feet In

-Lateral Two Feet In

-Icky Shuffle

Crossover Step

Strength

2×15 – DB Squat/Deadlift

1×10 – D.B. Step-up

3×8 – Barbell R.D.L.

Superset 1

3×10 – Lateral Band Walks

3×10 – Hip Adduction with Ball

Superset 2 

2×10 – Position Specific Med Ball Throw

2×6 – Med Ball Power Throw Down

2×8 – K.B. Plank Drags

Superset 3

2×15 – Reverse Hyperextension

2×15 – Same Arm/Leg Raise

2×15 – Lying Prone Opposite Arm/Leg Raises

2×15 – Hyperextension

Stretch

JAKE BIVENS

 

 

 

 

 

 

 

 

 

 

 

 

 

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