Saturday, September 12, 2026

Hip openers
elevated pigeon each side 1 min
elevated lunge each side 1 min
couch stretch each side 1 min
Band side walks 20 steps each way
10 air squats *put band just above
knees
3 sets
5 empty bar squats
5 box step ups
5 burpees

Sprint work
5x100' sled push very light sprint with the sled rest 2 minutes between
no sled 5x100 meter run

Bench press
6x3 @80%
Incline bench
3x15
Dips
3x15

Neutral grip pull up
3 x max reps
DB row single arm chest supported
3x12/side