Our movements stayed the same from last week. We'll show the sets/ reps variation from last week by separating them with a / they will also be bolded
Day one week five
1. Seated abductions w/ doubled mini band - 80 total/ 100total
2. TKE - on 6" box - 80 total / 100 total
3. Belt Squat Box Squat vs 2 set of Bands - 6x2 - @1 plate/side.
4. Groni Sissy Squats - 3x15
5. Groiners w/ 2 orange bands - 60 total / 80 total
6. Straight Leg sit ups - 3x20 / 4x20
7. Reverse Hyper - 3x15 - 2 plates/side / 3x20
8. Wide Grip Lat Pulldown - 3x10 / 3x20
- stretch/ traction at top. Scap depression then pull each rep.
9. Banded prone hamstring curls - 3x20/ 80 total
10. Dick Hartzel banded hip mobility- 20 reps on each position (hamstring, groin, glut, hip flexor). These are also done post practice.
10. we also do the X-wife on those who want to do it
Day two week five
1. External Rotations - 50 total / 60 total
2. speed bench vs ultra minis - 6x3@ 30%
3. overhead med ball slam - 3x5 / 4x5
The rest are done in any order.
4. DB floor press 3x15 / 3x20
5.T- bar Row OR Hammer Row to stomach - 3x10/ 3x12
6. Chest supported Y raise w/ palms down - 3x12 /3x15
7. DB side bend - 4x20
8. Banded bis and tris - 3x fail