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    AB-Excel W10 PDF

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    Selvi selvam

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    © All Rights Reserved
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    AB-Excel W10 PDF

    Uploaded by

    Selvi selvam
    50 views4 pages

    Original Title

    AB-Excel.W10.pdf

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    © © All Rights Reserved

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    Copyright:

    © All Rights Reserved
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    50 views4 pages

    AB-Excel W10 PDF

    Uploaded by

    Selvi selvam

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    Week 10

    Day 1 - Agility and Lower


    Dynamic Warm Up
    Agility
    1. Lateral Speed Shuffle (5 yards) - 6 x 10 seconds

    2. Jump Cut Drill - 4 x 1 each direction

    Strength
    1. Deficit Deadlift - 5 x 4

    2. Box Squat - 3 x 3

    Build
    1.A. Front Load Lateral Lunge - 3 x 10 each leg

    1.B. Kettlebell Swing - 3 x 10

    Core
    1. Dragon Flags - 3 x 5

    2. Seated MB Russian Twist - 3 x 20


    Week 10
    Day 2 - Power and Upper
    Dynamic Warm Up
    Power
    1. Depth Jump to Box Jump - 10 x 1

    2. SL Triple Jumps - 6 x 1 each leg

    Strength
    1. Push Press - 5 x 4

    2. DB Alternating Bench Press - 3 x 3

    Build
    1.A. Facepulls - 3 x 10

    1.B. DB T - Raises - 3 x 10

    2.A. BB Skull Crusher Circuit - 3 x 10,10,10 (overhead, to chin, press)

    2.B. Cable Rope Curl - 3 x 10

    3. Lateral Plyo Pushups - 3 x 15 seconds

    Core
    1. Cable Anti-Rotation - 3 x 10 each side
    Week 10
    Day 3 - Linear Speed and Lower
    Dynamic Warm Up
    Linear Speed
    1. Ball Drops - 10 x 1 (ascending distance)

    2. SL Cycling - 8 x 10 yards each leg

    Strength
    1. Back Squat - 5 x 4

    2. Deadlift - 3 x 3

    Build
    1.A. Elevated Reverse Lunge - 3 x 10 each leg

    1.B. Glute/Ham Raise - 3 x 10

    Core
    1. Wood Chops - 3 x 10 each direction
    Week 10
    Day 4 - Power and Upper
    Dynamic Warm Up
    Power
    1. Explosive Band Pushup - 3 x 10 seconds

    Strength
    1. Pause Bench Press - 5 x 4

    2. Close Grip Pull Downs (heavy) - 3 x 3

    Build
    1.A. DB Incline Neutral Press - 3 x 10

    1.B. Low Cable Row - 3 x 10

    2.A. DB Alternating Curls - 3 x 10 each arm

    2.B. Close Grip Push Ups - 3 x Max Reps

    3. Band Pull Aparts - 3 x 30 seconds

    Core
    1. V Ups - 3 x 20

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