Pro Athlete Training – Jan. 5

Warm Up

1.5-mile Bike

3×20 – body squats

3×20 – push ups

20 Jumping Jacks

Flexibility

3×20 sec. – hamstrings

3×20 sec. – hips

3×20 sec. – forearms

3×20 sec. – shoulders

Strength

1×8 – Barbell Back Squat

2×5 – Barbell Squat

3×8 – Barbell Front Squat

3×10 – Bulgarian Split Squats

Superset

4×10 Burpees

4×10 – Hurdle Jumps

4×20 sec. – Alternating Arm Battle Rope

Shoulder/Arm Care

5 lbs. dumbbell

Bands

Core

Butterfly Kicks

Bicycle Crunches

Side Crunches

JAKE BIVENS

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