De-Load Week Day 1

This week will serve as an intensity de-load to transition out of in-season training and into a higher volume off season training block focused on strength and hypertrophy. I recommend athletes go light this week and expand the rep ranges if necessary (if it calls for 3 x 10, you can go up to 12-15 reps on lighter sets), but do not go until failure. ***this is also a good time to refer back to the Universal Warm Ups (Start Here section o free app) and make sure they are done before every lift*** Day 1 Deadlift - 5 x 5 less than 50% 1RM, practice form - Band Y-s - 10 - Glute Bridge - 10 DB Lunges - 3 x 10/10 Pull Ups - 3 x 10-15 DB Pull Overs - 3 x 10 Serrano Press - 2 x 10/10