Free Workout Archives - Page 30 of 30 - Beyond the Kill

Post-season lower body

3 sets: 5 seated good mornings @55X0, no rest 10/side Front foot elevated split squat @22X1, no rest 5 sets: 20/side Bench hip-hiker, no rest 20/side Band kick-back, no rest 30s/side Keeling side plank with

Post-season upper body

3 sets: Submax push-ups @22X1 (Scale to achieve 10+ reps per set), no rest AMRAP Body or band rows, Rest 90s 5 sets, continuous movement: 10-15 Curl to press 10-15 Bench dips 20-30 Band pull-a-parts

Post-season lower body

3 sets: 20 Heels elevated squats @22X0, Rest 60s 5 sets: 12 Wide stance squats, no rest 24 Alternating step-back lunges, no rest 60s Front plank, rest 60s 5 sets: 10 reps per side Single