Off Season 6 Week 4 Day 3

Day 3 [Warm Ups] Sled Pull Thru & Row - 2-3 rounds Shoulder Mobility Pull Ups - 2 x 10 Glute Bridge - 50 reps [Squat Complex] 5 rounds Back Squat - 5, 3, 2, 2, 2*** Band Y's - 10 Hyper - 20 S.L. Glute Bridge - 10/10 ***partner assisted 6 second negative. Cluster these reps. Make sure to have the safety rails set high enough in the rack. Strength Complex - 3 rounds DB Incline Press - 3* + 3-5 regular reps (6-8 total reps) DB Row-3/3* + 5/5 regular reps total (8 reps per side with the first 3 adding a 6 sec negative). *every rep = 6 second negative Ultimate Pump Supersets- 20, 15, 10, 5, 20 A1. DB Hammer Curl and Press A2. Weighted Glute Bridge B1. Pull Ups B2. Weighted Hyper C1. Dips C2. Behind the back wrist Curls Finisher: Lunge 10 minutes