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PRESEASON WORKOUT SERIES

PLAN 3

Day 1

SHOULDER RESISTANCE TRAINING

EQUIPMENT NEEDED

CHAIR AND RESISTANCE BAND W/ HANDLES

SET 1

FRONT RAISE

3 X 10

LATERAL RAISE

3 X 10

REAR RAISE

3 X 10

SET 2

SEATED SHOULDER PRESS

3 X 10 - 15

SET 3

SEATED REAR DELT SQUEEZE

3 X 10 - 15

SET 4

SEATED LATERAL SQUEEZE

3 X 10 - 15

Day 2

LOWER BODY RESISTANCE TRAINING

EQUIPMENT NEEDED

RESISTANCE BAND W/ HANDLES | DOOR | ANKLE STRAPS | CLIPS | CHAIR

SET 1

GLUTE KICKBACK

3 X 10 - 15/LEG

SET 2

LATERAL LEG RAISE

3 X 10 - 15/LEG

SET 3

REVERSE BACK LUNGE

3 X 10/LEG

IN AND OUT SQUAT

3 X 10

SET 4

FROGGY SQUAT

(4 STEPS BACK& 4 STEPS FORWARD)

3 X 10

SET 5

LYING HAMSTRING CURL

(WITH ECCENTRIC FOCUS)

3 X 10 - 15

SET 6

QUAD EXTENSION

3 X 10 - 15

Day 3

BACK RESISTANCE TRAINING

EQUIPMENT NEEDED

RESISTANCE BAND W/ HANDLES | DOOR | STRAIGHT BAR EXTENSION

SET 1

OVERHAND ROW WITH BAR

3 X 15

STRAIGHT ARM ROW WITH BAR

3 X 15

SET 2

NEUTRAL GRIP ROW

3 X 15

FACE PULLS

3 X 15

SET 3

ALTERNATING SINGLE ARM ROW

3 X 10/ARM

SET 4

NEUTRAL GRIP ROW

3 X 20

SET 5

OVERHAND ROW WITH BAR

3 X 15

UNDERHAND ROW WITH BAR

3 X 15

SET 6

ALTERNATING NEUTRAL GRIP SINGLE ARM ROW

3 X 10/ARM

Day 4

LOWER BODY RESISTANCE TRAINING

EQUIPMENT NEEDED

WEIGHTED BAR | GLUTE BAND | CHAIR

SET 1

BANDED SQUATS WITH FINISHER

3 X 15 + 10 (FINISHER)

BANDED STRAIGHT LEG DEADLIFT

3 X 15

SET 2

BULGARIAN SPLIT SQUATS

3 X 10/LEG

SET 3

SINGLE LEG STRAIGHT LEG DEADLIFTS

3 X 10/LEG

SET 4

OVERHEAD WEIGHTED STATIONARY LUNGES

3 X 15

SET 5

BANDED HIP THRUST W/ WEIGHT

3 X 20

HIP ABDUCTION FINISHER AT TOP

3 X 10

Day 5

UPPER BODY RESISTANCE TRAINING 

EQUIPMENT NEEDED

RESISTANCE BAND W/ HANDLES | DOOR | CHAIR

SET 1

21'S BICEP CURL

7 UPPER HALF | 7 LOWER HALF | 7 FULL

3 SETS OF 21

SET 2

CHEST PRESS

3 X 15

INCLINE TRICEP PUSHUP

3 X 15

SET 3

ALTERNATING CROSS BODY BICEP CURLS

3 X 10/ARM

NEUTRAL GRIP HAMMER CURL

3 X 10/ARM

TRICEPS KICKBACK

3 X 10/ARM

SET 4

TRICEPS PUSH DOWN

3 X 15

OVERHEAD TRICEPS EXTENSION

3 X 15

SET 5

HIGH TO LOW CHEST FLY

3 X 15

SET 6

LOW TO HIGH BICEP CURL

3 X 15

Day 6

LOWER BODY HIIT TRAINING 

EQUIPMENT NEEDED

1 GALLON OF WATER

WARM UP

20 JUMPING JACKS | 20 HIGH KNEES

1 ROUND = 7 EXERCISES W/ NO BREAK

COMPLETE 3 ROUNDS WITH

2 MIN REST IN BETWEEN EACH ROUND

EXERCISE 1

10 STRAIGHT LEG DEADLIFTS

EXERCISE 2

10/LEG SINGLE LEG DEADLIFTS

EXERCISE 3

10 GOBLET SQUATS W/ 10 PULSES AT END

EXERCISE 4

10 WEIGHTED HIP SWINGS

EXERCISE  5

10 1.5 SUMO SQUATS W/ JUMP

EXERCISE 6

10/LEG ALTERNATING SIDE LUNGE

EXERCISE 7

10/LEG ALTERNATING JUMPING LUNGE

REST FOR 2 MINUTES AND REPEAT ROUND

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