contralateral supine db press oc - xl athlete...contralateral external band abs right 47 7, 10, 15,...
TRANSCRIPT
![Page 1: Contralateral Supine DB Press OC - XL Athlete...Contralateral External Band Abs Right 47 7, 10, 15, 20 Seconds SQUEEZE GLUTES / STAY SQUARE Band on RIGHT arm with LEFT leg forward](https://reader036.vdocuments.net/reader036/viewer/2022070216/611b4a0478b602323612cc3a/html5/thumbnails/1.jpg)
Contralateral Supine DB Press OC
1
10, 15, 20, 25 REPS
M – 25 / F – 15
SQUEEZE GLUTE
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MEDBALL TWIST2
4, 6, 8, 10 REPS EACH SIDE
16 LBS
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Right Leg Side Step Up + Left Arm DB Press
3
8, 10, 12, 16 REPS
M – 30 / F – 15SQUEEZE GLUTE
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Contralateral Prone DB Row OC4
10, 15, 20, 25 REPS
M – 25 / F – 15
HOLD BREATH
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Left Leg Side Step Up + Right Arm DB Press
5
8, 10, 12, 16 REPS
M – 30 / F – 15
SQUEEZE GLUTE
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Right Arm Cuban Press External Rev. Band OC
6
8, 10, 15, 20 REPS
ELBOW AT 90°
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Left Crossover Lunge w/ Band on Airex
7
8, 10, 12, 16 REPSSQUEEZE GLUTE / HIPS SQUARE
HOLD BREATH
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Left Arm Cuban Press External Rev. Band OC
8
8, 10, 15, 20 REPS
ELBOW AT 90°
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Right Crossover Lunge w/ Band on Airex
9
8, 10, 12, 16 REPS
SQUEEZE GLUTE / HIPS SQUARE
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Neck Forward + Right Side10
10 + 10 REPS
CHIN TO CHEST / EAR TO SHOULDER
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Neck Backward + Left Side11
10 + 10 REPS
CHIN TO CHEST / EAR TO SHOULDER
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DB Rear Delt Fly12
4, 6, 8, 10 REPS
M – 20 / F – 15
HOLD BREATH
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Roman Chair Abs13
6, 9, 12, 15 REPS
STRAIGHT LEGS
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Dips + Dip Shrug14
6, 8, 10, 12 REPS+ 6 Reps
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Roman Chair Abs – Lateral Knee Up
15
4, 6, 8, 10 REPS RIGHT4, 6, 8, 10 REPS LEFT
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Kettlebell Sport Squat + Right Arm Row
16
6, 8, 10, 12 REPSM – 20kg / F – 18kg
KNEES FORWARD / HIPS DOWN
HOLD BREATH
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Kettlebell Sport Squat + Left Arm Row
17
6, 8, 10, 12 REPS
M – 20kg / F – 18kg
KNEES FORWARD / HIPS DOWN
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Prone Row OC18
30 REPS
M – 30 / F – 20
“LIGHT SWITCH”
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Right Leg Lateral Lunge + Left Arm DB Press on Airex
19
6, 8, 10, 12 REPSM – 25 / F – 15
SQUEEZE GLUTE
HOLD BREATH
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OH RDL + Press20
6, 8, 10, 12 REPS
M – 10 / F – 5
SQUEEZE GLUTE / DRIVE BIG TOES
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Left Leg Lateral Lunge + Right Arm DB Press on Airex
21
6, 8, 10, 12 REPS
M – 25 / F – 15
SQUEEZE GLUTE
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Bench Dips22
4, 6, 8, 10 REPS
Shrugs4, 6, 8, 10 REPS
+
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Pike Swiss Ball Abs23
6, 8, 10, 12 REPS
HOLD BREATH
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Push Up Alphabet Slide - Right Arm24
A - Z
HIPS SQUARE TO GROUND / PROTRACT SHOULDERS
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Push Up Alphabet Slide - Left Arm25
A - Z
HIPS SQUARE TO GROUND / PROTRACT SHOULDERS
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Overhead Plate Wraps26
3, 4, 5, 6 REPS EACH WAY
M – 20kg / F – 15kg
SQUEEZE GLUTE
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Inverted Row + Shrug27
3, 4, 5, 6 REPS +3, 4, 5, 6 REPS
HOLD BREATH
ARMS STRAIGHT ON SHRUG
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Seated Plate OH Circles - Right 28
6, 8, 10, 12 REPS
M – 20kg / F – 15kg
STRAIGHT ARMS
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Single Leg RDL – Both Sides29
6, 8, 10, 12 REPS
M: 95-115 / F: 65-75
SQUEEZE GLUTE / DRIVE BIG TOES
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Seated Plate OH Circles - Left 30
6, 8, 10, 12 REPS
M – 20kg / F – 15kg
STRAIGHT ARMS
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Bent Over Row31
6, 8, 10, 12 REPSM: 115 – 135 / F: 75 – 85
SQUEEZE GLUTE / SQUEEZE SCAPS
HOLD BREATH
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Plate Chest Hold RDL32
6, 8, 10, 12 REPS
M – 20kg / F – 15kg
SQUEEZE GLUTE / DRIVE BIG TOES / SIT BACK
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Bench Press33
8, 10, 12, 15 REPSM – 135 / F – 65
SQUEEZE GLUTES / ELBOWS TIGHT
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LEFT Leg RDL + LEFT Arm Cuban Press
34
6, 8, 10, 12 REPSM – 10 / F – 5
HINGE HIPS / STRAIGHT LINE FROM HEAD TO TOE
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Swiss Ball Groin Squeeze35
6, 8, 10, 12 REPSSQUEEZE BALL
HOLD BREATH
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RIGHT Leg RDL + RIGHT Arm Cuban Press
36
6, 8, 10, 12 REPSM – 10 / F – 5
HINGE HIPS / STRAIGHT LINE FROM HEAD TO TOE
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SL Hip Flexor ISO Prone37
3, 4, 5, 6 REPS EACH LEG
3 seconds at bottom on each repetition
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Left Leg Rotational Lunge + Right Arm Band Press on Airex
38
6, 8, 10, 12 REPS
OPEN HIPS to 90° / MATCH UPPERBODY AND SHIN
ANGLE
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Calf Raise w/ Knee Bend39
15 REPS
SOFT KNEE BEND / FULL RANGE OF MOTION
HOLD BREATH
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Right Leg Rotational Lunge + Left Arm Band Press on Airex
40
6, 8, 10, 12 REPSOPEN HIPS to 90° / MATCH
UPPERBODY AND SHIN ANGLE
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Left Leg - Leg Press41
8, 10, 12, 15 REPS
M – 90 / F – 45
DRIVE BIG TOE
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Bosu Push Up42
8, 10, 12, 15 REPS
SQUEEZE GLUTES / ELBOWS TIGHT
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Right Leg - Leg Press43
8, 10, 12, 15 REPS
M – 90 / F – 45
DRIVE BIG TOE
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Reverse Grip Bent Over Row44
6, 8, 10, 12 REPS
M – 115 / F – 65
HOLD BREATH
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DB Shrug + Calf Raise45
8, 10, 12, 16 REPS
M – 40 / F – 30
SQUEEZE GLUTES / DRIVE BIG TOES
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Pit Shark Sport Squat46
6, 8, 10, 12 REPS
M – 300 / F – 200
DRIVE BIG TOES / MATCH TORSO AND SHIN ANGLE
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Contralateral External Band Abs Right
47
7, 10, 15, 20 SecondsSQUEEZE GLUTES / STAY
SQUARE
Band on RIGHT arm with LEFT leg forward
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Contralateral External Band Abs Left
48
7, 10, 15, 20 SecondsBand on LEFT arm with RIGHT leg forward
HOLD BREATH
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Pit Shark Sport Squat49
6, 8, 10, 12 REPS
M – 300 / F – 200
DRIVE BIG TOES / MATCH TORSO AND SHIN ANGLE
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Biceps Band Curl 50
8, 10, 12, 16 REPS
M – Red / F – Orange
ELBOWS TIGHT
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Triceps Band Press51
8, 10, 12, 16 REPS
M – Red / F – Orange
SQUEEZE GLUTE
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Band Pull Aparts52
8, 10, 12, 16 REPS
M – Red / F – Orange
HOLD BREATH
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Pit Shark Sport Squat53
6, 8, 10, 12 REPS
M – 300 / F – 200
DRIVE BIG TOES / MATCH TORSO AND SHIN ANGLE
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Right Arm External Rotation54
8, 10, 12, 16 REPS
ELBOW AT SIDE / SHOULDER BLADE IN
BACK POCKET
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Right Leg RDL + Left Arm Band Press
55
8, 10, 12, 16 REPS
HINGE HIPS / STRAIGHT LINE FROM HEAD TO TOE
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Left Arm External Rotation56
8, 10, 12, 16 REPS
HOLD BREATH
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Left Leg RDL + Right Arm Band Press
57
8, 10, 12, 16 REPS
HINGE HIPS / STRAIGHT LINE FROM HEAD TO TOE
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Neutral Grip Pull Ups58
5, 6, 7, 8 REPS
SET SCAPS / FULL RANGE OF MOTION
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Right Thor’s Hammer59
8, 10, 12, 16 REPS
ELBOW AT SIDE / FULL RANGE OF MOTION
Silver Rod
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Hex Bar Deadlift + Shrug60
4, 6, 8, 10 REPS
M – 60kg / F – 40kg
SQUEEZE GLUTES / NEUTRAL SPINE
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Left Thor’s Hammer61
8, 10, 12, 16 REPS
HOLD BREATH
Silver Rod
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FFE Left Leg Reverse Lunge + Right Arm DB Curl to Press
62
8, 10, 12, 16 REPSM – 25 / F – 15
SQUEEZE GLUTES / FULL RANGE OF MOTION
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Bottom Half Push Up on Boxes63
15, 18, 20, 25 REPS
ELBOWS TIGHT
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Cable Crossover Reverse Fly64
6, 8, 10, 12 REPS
M – 20 / F – 12
SQUEEZE SCAPS / STRAIGHT ARMS
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FFE Right Leg Reverse Lunge + Left Arm DB Curl to Press
65
8, 10, 12, 16 REPSM – 25 / F – 15
SQUEEZE GLUTES / FULL RANGE OF MOTION
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Left Arm Lat Pulldown66
6, 9, 12, 15 REPS
M – 40 / F – 20
HOLD BREATH
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Left Leg Step Up + Right Arm Band Press
67
8, 10, 12, 16 REPS
M – 25 / F – 15
SQUEEZE GLUTE / FULL EXTENSION AT TOP
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Right Arm Lat Pulldown68
6, 9, 12, 15 REPS
M – 40 / F – 20
LEFT LEG IN / RIGHT LEG OUT
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Right Leg Step Up + Left Arm Band Press
69
8, 10, 12, 16 REPS
M – 25 / F – 15
SQUEEZE GLUTE / FULL EXTENSION AT TOP
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Band Assisted Nordic Hamstring Curl
70
5, 6, 7, 8 REPSDouble Purple Band
EXTEND KNEES AT END / SQUEEZE GLUTES
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Cable Face Pull71
8, 10, 12, 16 REPSM – 50 / F – 30
HOLD BREATH
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Banded Ant Tib - Left72
25 REPS
Purple Band
SPREAD TOES
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Gripper73
20 REPS
M – 135 / F – 90
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Right SL RDL + Left Arm DB Row74
8, 10, 12, 16 REPS
M – 40 / F – 25
HINGE HIPS / STRAIGHT LINE FROM HEAD TO TOE
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Standing Cuban Press F875
6 REPS
M – 10 / F – 5
SHOULDERS IN BACK POCKET
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Banded Ant Tib - Right76
25 REPSPurple Band
HOLD BREATH
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Left SL RDL + Right Arm DB Row77
8, 10, 12, 16 REPS
M – 40 / F – 25
HINGE HIPS / STRAIGHT LINE FROM HEAD TO TOE
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Gripper78
20 REPS
M – 135 / F – 90
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Glute Ham Hyper79
8, 10, 12, 16 REPS
FULL RANGE OF MOTION / USE GLUTES TO PULL BACK TO PARALLEL