Back

Offseason Week 8: Day 3

Offseason Week 8: Day 3

March 1, 2017

Heavy Back - Lateral Movements (RUN ROCKET)



Warm-Up: 5 min walk 


Super Set #1
Run Rocket Side Shuffle: 4 shuffles from "ready" position x 5 reps
Pull Ups: 3 x 6
Abdominal: TRX knee to opposite arm-pit
 

Super Set #2
Side Shuffle: (other way) 4 shuffles from "ready" position x 5 reps
Agility Ball: Forearm balance - single arm DB pull : 3 x 6 each arm
Abdominal: Back Hyper Sit-Up: 3 x 10
 

Super Set #3
Run Rocket Sprint Start: 1-2-3-4, motor down x 5 reps
TRX Back Flies: 3 x 8
Med Ball Wall Throws: 10 each side x 3 sets
 

Super Set #4
Run Rocket Bound: 6 total bounds x 3 sets
Seated Row: 3 x 10


Workout Time: 45min