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Muscle and Strength 2-day in-season program Steel Supplements: 4-day week program

Warm up: 10-min bike TIbialis Raise Face pulls Ankle Jumps Push ups Upper: Bicep Curls Bench press DB bench press Shoulder press Lateral raise Pull ups DB rows Lower: Good mornings RDL one leg Single DB squats Dead lift Lunges Calf raise

Quads: Mon Back squat – 6 reps x 3 Split squat – 12 reps x 3 Slant board squats – 20 reps x 3 Standing calf raise – 20 reps x 3 Tib raise – 20 reps x 3 Chest/Back: Tue Incline DB press – 6 reps x 3 Flat DB press – 12 reps … Read more

Backward walk – 5 minutes Tibialis raise – 25 reps Calf raises – 25 reps ATG split squat – 30s Seated goodmornings – 15 reps Piriformis push-ups – 15 reps Single leg pikes – 15 reps Couch stretch – 30s Pullovers – 15 reps External rotation – 15 reps

Leg day: Monday Backward sled – 300 yards or 5 minutes Tibialis raise – 25 reps x 2 FHL calf raise – 25 reps x 2 KOT calf raise -25 reps x 2 Poliquin step up – 25 reps x 2 Bottom 1/4 split squat – 20 reps x 2 Full squat – 5 reps … Read more