High Speed Banded Flutter Kicks
Banded Quick Steps
A2. Strict Pullups 3x7 @ BW
B1. Close Grip Bench Press 3x8 @ 185#
B2. Machine Leg Press Seated Calf Raises - Drop Sets 20-15-10 @ 80#-60#-40# x 3
C1. Smith Machine Reverse Deficit Lunges 3/1/x/1 3x6ea w/ only BB
*back leg off ground the whole time
C2. Banded Bicep Curls 3x25
C3. Banded Tricep Pushdowns 3x25
D. Nordics 2x5, 2x2
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