| A | B | C | D | E | F | G | H | I | J | K | L | M | N | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | Post-Season, Microcycle 1 Day 1 of 2 (Active Recovery) | Weeks 1 & 2 (Total Body Focus) | ACTUAL | |||||||||||
2 | SET | LOAD % | REPS | Tempo/Notes | REST | WEIGHT | REPS | SETS | VOLUME | |||||
3 | 1a) Goblet Squat | 3 | - | 12-15 | 1:2:1 | 30 sec | 0 | |||||||
4 | 1b) Inverted Row | 3 | 12-15 | 1:2:1 | 30 sec | 0 | ||||||||
5 | 1c) Reverse Hip Extension (mule kick) | 3 | 8-10 | 1:2:1 | 1 min | 0 | ||||||||
6 | ||||||||||||||
7 | 2a) DB Step-up | 2 | 12-15 | 2:1:1 | 30 sec | 0 | ||||||||
8 | 2b) Push-up | 2 | 12-15 | 2:2:1 | 30 sec | 0 | ||||||||
9 | 2c) Half-kneeling Wood Chop | 2 | 12-15 | 1:2:1 | 1 min | 0 | ||||||||
10 | ||||||||||||||
11 | * Cable Exercises can be substituted with bands or sometimes dumbbell exercises | 0 | ||||||||||||
12 | ||||||||||||||
13 | https://www.youtube.com/playlist?list=PLyGPCIUof6tLKZLYQ7c04q3k4hEHxPe8t | VOL (lbs): | 0 | |||||||||||
14 | ||||||||||||||