RELOAD WEEK

WARM UP:

2-3 x
Banded Walk – 10 yards
Banded Reverse Walks – 10 yards
Banded Lateral Walks RT – 10 yards
Banded Lateral Walks LT – 10 yards
Charleston RT – 10 reps
Charleston LT – 10 reps

ISO-STABILITY:

3 x
Lunge Position Lateral Banded Rotations RT – 20 reps (10 RT/10 LT)
Lunge Position Lateral Banded Rotations LT – 20 reps (10 RT/10 LT)
Static Side Pillar Hold RT – 30 seconds
Static Side Pillar Hold LT – 30 seconds
Rest 60 seconds between sets.

AMATUER/COLLGIATE

Complete 3 x
Bench @ 60/65% of 1RM/3RM – 5 reps
Dynamic Push Ups – 10 reps
Bench @ 65%/70 of 1RM/3RM – 5 reps
Single Arm DB Press – 30 reps (15 RT/15 LT)
Bench @ 70%/75 of 1RM/3RM – 5 reps
Chest Elevated Push Up on Bar – 20 reps
Rest 3 minutes between sets.