Wednesday's Workout

1. Warm-Up

  1. Bike 5 mins

  2. Exercise Ball Walks 2 x 20 yards

  3. Monday Foam Rolling 1 set

  4. Shoulder Rotator Warm-Up 1 set

  5. Quick Feet Exercises 1 set

  6. Rhomboid Pull-Ups 15 reps

2. Abs

  1. Bicycles 50 reps total

  2. Off-Bench Obliques 12 reps es

  3. Sit-Up to Overhead Press 22 reps

  4. Reverse Crunch to Sky Crunch 22 reps

  5. V-Twist 30 reps total

3. Olympic Lifting Combo

  1. Deadlift 5 reps

  2. Barbell Power Pulls 5 reps

  3. Hang Clean 5 reps

  4. Hang Snatch 5 reps

  5. Overhead Squat 5 reps

  6. Snatch 5 reps

  7. Multidirectional Lunge Combo 2 set

  8. Split and Jerk 6 reps total

  9. Stiff-Legged Deadlift 5 reps

  10. Bent-Over Row 5 rep

4. Squat and Hamstrings

  1. Back Squat 4-4-8-6-8 reps

    Plyo jumps between sets

  2. Double Leg Hamstring Curl 15 reps

  3. Single-Leg Hamstring Curl 2 x 5 reps es

  4. Single-Leg Hamstring Curl With Single-Leg Hip Thrust 5 reps es

  5. Roadrunners 30 seconds

5. Single-Leg Exercises

  1. Single-Leg Dumbbell Row in RDL Position 2 x 8 reps es

  2. Single-Leg Squat 2 x 5 reps es

  3. Single-Leg RDL to Cable Row 2 x 8 reps es

6. Barbell

  1. Deadlift 2 x 5 reps

  2. Calves 2 x 5 reps

7. Adductors and Abductors

  1. Adductor Bridge on EB 22 seconds es

  2. Abductor Bridge on EB 22 seconds es

  3. Hip Adductor Cable Pulls 22 reps es

  4. Hip Abductor Cable Pulls 16 reps es

  5. Medial Hamstring Cable Pulls 16 reps es

  6. Terminal Knee Extensions 22 reps es

8. Cool-Down

  1. Decompression Combo 1 set

  2. Stability Bridge 30 seconds

  3. Bike 10 mins

  4. Lower Body Foam Rolling 1 set

  5. Static Stretches 1 set