Pro Athlete Training – Jan. 3rd

Warm Up

1/2 mile sprint

3×20 – body squats

3×20 – push ups

Flexibility

3×20 sec. – hamstrings

3×20 sec. – hips

3×20 sec. – forearms

3×20 sec. – shoulders

Strength

Superset

4×10 – Bumbell Bench Press

4×10 – Dumbbell Rows

4×10 – Tricep Pressdowns

Superset 2

4×10 – pull-ups

4×12 – Inverted Row with TRX

4×10 – Curls (Curl Bar)

Shoulder/Arm Care

5 lbs. dumbbell

Bands

Core

Toe Touches with weight

Medicine Ball Side Twists

Planks

JAKE BIVENS

 

 

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