ON SEASON WORKOUTS / DEFENSEMEN

Week 4 · Upper Strength & Battle Maintenance

Pressing, pulling, grip and neck at maintenance dose. Enough to keep winning the wall in March, never enough to take a stride away on Friday. Week 4 of 4 — lightest week. Move well, stay springy, go play.

Warm-UpPress / PullCarry & NeckRotation & ShoulderCool-Down

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~34' EST.

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● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets5 min repsEasy spin, nose breathing.Rest 0

Quadruped Thoracic Rotation

1 sets8/side repsRest 0

Scapular Wall Slide

1 sets10 repsLow back stays on the wall.Rest 0

Band Pull-Apart

1 sets15 repsRest 0

Dead Bug

1 sets6/side repsExhale as the leg goes out.Rest 0

● SUPERSET

Press / Pull

EXERCISES

TOTAL SETS

A12 SETS

Barbell Bench Press

2 sets5 repsThree crisp sets. Bar speed decides whether you add a set.Rest 120

A22 SETS

Barbell Bent-Over Row

2 sets8 repsStrict. The back does the work, not the hips.Rest 90

● SUPERSET

Carry & Neck

EXERCISES

TOTAL SETS

A12 SETS

Farmer's Carry

2 sets40 m repsGrip that lasts a third period.Rest 75

A22 SETS

Neck Isometric Holds

2 sets10 s × 4 ways repsFour directions. Do it in the season, not after a hit.Rest 45

● SUPERSET

Rotation & Shoulder

EXERCISES

TOTAL SETS

A12 SETS

Landmine Rotation

2 sets8/side repsControlled arc. In-season this is strength, not speed.Rest 60

A22 SETS

Face Pull

2 sets15 repsFifteen reps, three sets, every week of the year.Rest 45

● COOLDOWN

Cool-Down

EXERCISES

TOTAL SETS

Quadruped Thoracic Rotation

1 sets8/side repsRest 0

World's Greatest Stretch

1 sets5/side repsRest 0

Week 4 · Upper Strength & Battle Maintenance

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