WBKB In-season 5

 

Do each exercise for 30 seconds then rotate.  Go through all 3 times.  Increase weight each set. 

Deadlifts

 

Assisted Pullups

 

Swiss Ball Hamstring Curls

 

Back Extensions

 

Bulgarian Split Squats (Do 30 seconds each leg)

 

Decline Situps

 

 

 

Finish with 3 1 minute Planks

WBKB In-season 3

This workout is done in supersets, meaning that you will do 2 exercises back to back without rest.  Cycle through each pair of exercises 3 times (with a break in between sets) before moving on to the next pair. 

 

Deadlifts 8x

 

Box Jumps with Twist 10x

 

Do 3x then...

 

 

 

 

Plate Squat with Raise 8x

 

Chinups 8x

(use machine if you need)

 

Do 3x then...

 

 

 

 

DB Chest Press 10x

 

Plyo Pushups 7x

 

 

Do 3x then...

 

Decline Med Ball Tosses 20x

Bicycles 30 seconds