Macalester Baseball Speed-Strength Week 12 Aug 1st ...
Macalester Baseball Speed-Strength Week 12 Aug 1st Day 2
Day 1 Plate Warm Up
Plate Warm Up
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
Back Squat
DB Front Raise with Lateral Drop Chin Ups Glute/Hams Any Tricep
x4 x2 x1 2x1+1 x4 x4 x4 3x6 3x8 3x6 3x8
Forearm Series Cuff Series
1x15 1x15
Quadruped Hip Extension DB Suitcase Deadlift Wall Press Dead Bug
3 x 10 ea 3 x 6 ea 3x8
ss Cable External Rotation 2 x 15
Speed Bench ss RDL's 3 x 3 @ 90%
70% 80% 85% 90% 40% 40% 40%
90 sec 2 min 3 min 3 min 2 min. 2 min.
90 sec
rest b/t sets
Bench Press ss RDL's 3 x 3 ________80%______
Speed Squat ss Lying Delt Raise and Pull 3 x 4
ss Bent Over Row(floor) 3 x 4 __________ Any Bicep Any Tricep Bar Hang
70% 80% 85% 90% 40% 40% 40%
Turkish Get Up Tall Kneeling Cable Press with Overhead Lift Half Kneeling Sequential High to Low Half Kneeling Sequential Low to High
x4 x2 x1 2x1+1 x4 x4 x4 3x8 3x8 1 x ALAP
3 x 3 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
90 sec 2 min 3 min. 2 min 2 min 90 sec
Macalester Baseball Speed-Strength Week 13 Aug 8th Day 2
Day 1 Plate Warm Up
Plate Warm Up
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
Back Squat
DB Front Raise with Lateral Drop Chin Ups Glute/Hams Any Tricep
x4 x2 x1 x1 2x1 x4 x4 x4 3x6 3x8 3x6 3x8
Forearm Series Cuff Series
1x15 1 x 15
Quadruped Hip Extension DB Suitcase Deadlift Wall Press Dead Bug
3 x 10 ea 3 x 6 ea 3x8
ss Cable External Rotation 2 x 15
Speed Bench ss RDL's 3 x 3 @ 90%
70% 80% 85% 90% 95% 45% 45% 45%
90 sec 2 min 3 min 3 min
rest b/t sets
Bench Press ss RDL's 3 x 3 ________80%______
2 min. 2 min.
ss Lying Delt Raise and Pull 3 x 4
Speed Squat
90 sec
ss Bent Over Row(floor) 3 x 4 __________ Any Bicep Any Tricep Bar Hang
70% 80% 85% 90% 95% 45% 45% 45%
Turkish Get Up Tall Kneeling Cable Press with Overhead Lift Half Kneeling Sequential High to Low Half Kneeling Sequential Low to High
x4 x2 x1 x1 2x1 x4 x4 x4 3x8 3x8 1 x ALAP
3 x 3 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
90 sec 2 min 3 min.
2 min 2 min 90 sec
Macalester Baseball Speed-Strength Week 14 Aug 15th Day 2
Day 1 Plate Warm Up
Plate Warm Up
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
Back Squat
DB Front Raise with Lateral Drop Chin Ups Glute/Hams Any Tricep
x4 x2 x1 x1 x1 x4 x4 x4 3x6 3x8 3x6 3x8
Forearm Series Cuff Series
1x15 1x15
Quadruped Hip Extension DB Suitcase Deadlift Wall Press Dead Bug
3 x 10 ea 3 x 6 ea 3x8
ss Cable External Rotation 2 x 15
Speed Bench ss RDL's 3 x 2 @ 90%
70% 80% 90% 95% 100% 50% 50% 50%
90 sec 2 min 3 min 3 min
rest b/t sets
Bench Press ss RDL's 3 x 3 ________80%______
2 min. 2 min.
ss Lying Delt Raise and Pull 3 x 4
Speed Squat
90 sec
ss Bent Over Row(floor) 3 x 4 __________ Any Bicep Any Tricep Bar Hang
70% 80% 90% 95% 100% 50% 50% 50%
Turkish Get Up Tall Kneeling Cable Press with Overhead Lift Half Kneeling Sequential High to Low Half Kneeling Sequential Low to High
x4 x2 x1 x1 x1 x4 x4 x4 3x8 3x8 1 x ALAP
3 x 3 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
90 sec 2 min 3 min. 3 min. 2 min 2 min 90 sec
Macalester Baseball Speed-Strength Week 15 Aug 22nd Day 2
Day 1 Plate Warm Up
Plate Warm Up
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
Back Squat
DB Front Raise with Lateral Drop Chin Ups Glute/Hams Any Tricep
x4 x2 x1 x1 x1 x1 x4 x4 x4 3x6 3x8 3x6 3x8
Forearm Series Cuff Series
1x15 1x15
Quadruped Hip Extension DB Suitcase Deadlift Wall Press Dead Bug
3 x 10 ea 3 x 6 ea 3x8
ss Cable External Rotation 2 x 15
Speed Bench ss RDL's 3 x 2 @ 90%
70% 80% 90% 95% 100% 100+% 50% 50% 50%
90 sec 2 min 3 min 3 min
2 min. 2 min.
90 sec
rest b/t sets
Bench Press
70% ss RDL's 3 x 3 ________80%______ 80% 90% 95% 100% 100+% Speed Squat 50% ss Lying Delt Raise and Pull 3 x 4 50% ss Bent Over Row(floor) 3 x 4 __________ 50% Any Bicep Any Tricep Bar Hang
x4 x2 x1 x1 x1 x1 x4 x4 x4 3x8 3x8 1 x ALAP
Turkish Get Up Tall Kneeling Cable Press with Overhead Lift Half Kneeling Sequential High to Low Half Kneeling Sequential Low to High
3 x 3 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
90 sec 2 min 3 min. 3 min.
2 min 2 min 90 sec
Macalester Baseball Speed-Strength Week 16 Aug 29th
UNLOAD Day 2
Day 1 Plate Warm Up
Plate Warm Up
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
Back Squat
rest b/t sets
60% 70% 80% 80%
x4 x2 x1 x1
90 sec 90 sec. 2 min
40% 40% 40%
2 min. 2 min.
ss Lying Delt Raise and Pull 3 x 4
DB Front Raise with Lateral Drop Chin Ups Glute/Hams Any Tricep
x3 x3 x3 3x6 3x8 3x6 3x6
90 sec
ss Bent Over Row(floor) 3 x 4 __________ Any Bicep Any Tricep Bar Hang
Forearm Series Cuff Series
1x15 1x15
Quadruped Hip Extension DB Suitcase Deadlift Wall Press Dead Bug
3 x 10 ea 3 x 6 ea 3x8
ss Cable External Rotation 2 x 15
Speed Bench ss RDL's 3 x 3 _____70%_____
Bench Press ss RDL's 3 x 3 ________70%______
Speed Squat
70% 80% 80% 80%
x4 x2 x2 x2
90 sec 2 min 2 min
40% 40% 40%
x3 x3 x3 3x6 3x6 1 x ALAP
2 min 2 min
Turkish Get Up Tall Kneeling Cable Press with Overhead Lift Half Kneeling Sequential High to Low Half Kneeling Sequential Low to High
3 x 3 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
90 sec
Day 1 Plate Warm Up
Plate Warm Up
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
Back Squat
DB Front Raise with Lateral Drop Chin Ups Glute/Hams Any Tricep
x4 x2 x1 2x1+1 x4 x4 x4 3x6 3x8 3x6 3x8
Forearm Series Cuff Series
1x15 1x15
Quadruped Hip Extension DB Suitcase Deadlift Wall Press Dead Bug
3 x 10 ea 3 x 6 ea 3x8
ss Cable External Rotation 2 x 15
Speed Bench ss RDL's 3 x 3 @ 90%
70% 80% 85% 90% 40% 40% 40%
90 sec 2 min 3 min 3 min 2 min. 2 min.
90 sec
rest b/t sets
Bench Press ss RDL's 3 x 3 ________80%______
Speed Squat ss Lying Delt Raise and Pull 3 x 4
ss Bent Over Row(floor) 3 x 4 __________ Any Bicep Any Tricep Bar Hang
70% 80% 85% 90% 40% 40% 40%
Turkish Get Up Tall Kneeling Cable Press with Overhead Lift Half Kneeling Sequential High to Low Half Kneeling Sequential Low to High
x4 x2 x1 2x1+1 x4 x4 x4 3x8 3x8 1 x ALAP
3 x 3 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
90 sec 2 min 3 min. 2 min 2 min 90 sec
Macalester Baseball Speed-Strength Week 13 Aug 8th Day 2
Day 1 Plate Warm Up
Plate Warm Up
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
Back Squat
DB Front Raise with Lateral Drop Chin Ups Glute/Hams Any Tricep
x4 x2 x1 x1 2x1 x4 x4 x4 3x6 3x8 3x6 3x8
Forearm Series Cuff Series
1x15 1 x 15
Quadruped Hip Extension DB Suitcase Deadlift Wall Press Dead Bug
3 x 10 ea 3 x 6 ea 3x8
ss Cable External Rotation 2 x 15
Speed Bench ss RDL's 3 x 3 @ 90%
70% 80% 85% 90% 95% 45% 45% 45%
90 sec 2 min 3 min 3 min
rest b/t sets
Bench Press ss RDL's 3 x 3 ________80%______
2 min. 2 min.
ss Lying Delt Raise and Pull 3 x 4
Speed Squat
90 sec
ss Bent Over Row(floor) 3 x 4 __________ Any Bicep Any Tricep Bar Hang
70% 80% 85% 90% 95% 45% 45% 45%
Turkish Get Up Tall Kneeling Cable Press with Overhead Lift Half Kneeling Sequential High to Low Half Kneeling Sequential Low to High
x4 x2 x1 x1 2x1 x4 x4 x4 3x8 3x8 1 x ALAP
3 x 3 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
90 sec 2 min 3 min.
2 min 2 min 90 sec
Macalester Baseball Speed-Strength Week 14 Aug 15th Day 2
Day 1 Plate Warm Up
Plate Warm Up
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
Back Squat
DB Front Raise with Lateral Drop Chin Ups Glute/Hams Any Tricep
x4 x2 x1 x1 x1 x4 x4 x4 3x6 3x8 3x6 3x8
Forearm Series Cuff Series
1x15 1x15
Quadruped Hip Extension DB Suitcase Deadlift Wall Press Dead Bug
3 x 10 ea 3 x 6 ea 3x8
ss Cable External Rotation 2 x 15
Speed Bench ss RDL's 3 x 2 @ 90%
70% 80% 90% 95% 100% 50% 50% 50%
90 sec 2 min 3 min 3 min
rest b/t sets
Bench Press ss RDL's 3 x 3 ________80%______
2 min. 2 min.
ss Lying Delt Raise and Pull 3 x 4
Speed Squat
90 sec
ss Bent Over Row(floor) 3 x 4 __________ Any Bicep Any Tricep Bar Hang
70% 80% 90% 95% 100% 50% 50% 50%
Turkish Get Up Tall Kneeling Cable Press with Overhead Lift Half Kneeling Sequential High to Low Half Kneeling Sequential Low to High
x4 x2 x1 x1 x1 x4 x4 x4 3x8 3x8 1 x ALAP
3 x 3 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
90 sec 2 min 3 min. 3 min. 2 min 2 min 90 sec
Macalester Baseball Speed-Strength Week 15 Aug 22nd Day 2
Day 1 Plate Warm Up
Plate Warm Up
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
Back Squat
DB Front Raise with Lateral Drop Chin Ups Glute/Hams Any Tricep
x4 x2 x1 x1 x1 x1 x4 x4 x4 3x6 3x8 3x6 3x8
Forearm Series Cuff Series
1x15 1x15
Quadruped Hip Extension DB Suitcase Deadlift Wall Press Dead Bug
3 x 10 ea 3 x 6 ea 3x8
ss Cable External Rotation 2 x 15
Speed Bench ss RDL's 3 x 2 @ 90%
70% 80% 90% 95% 100% 100+% 50% 50% 50%
90 sec 2 min 3 min 3 min
2 min. 2 min.
90 sec
rest b/t sets
Bench Press
70% ss RDL's 3 x 3 ________80%______ 80% 90% 95% 100% 100+% Speed Squat 50% ss Lying Delt Raise and Pull 3 x 4 50% ss Bent Over Row(floor) 3 x 4 __________ 50% Any Bicep Any Tricep Bar Hang
x4 x2 x1 x1 x1 x1 x4 x4 x4 3x8 3x8 1 x ALAP
Turkish Get Up Tall Kneeling Cable Press with Overhead Lift Half Kneeling Sequential High to Low Half Kneeling Sequential Low to High
3 x 3 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
90 sec 2 min 3 min. 3 min.
2 min 2 min 90 sec
Macalester Baseball Speed-Strength Week 16 Aug 29th
UNLOAD Day 2
Day 1 Plate Warm Up
Plate Warm Up
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
Back Squat
rest b/t sets
60% 70% 80% 80%
x4 x2 x1 x1
90 sec 90 sec. 2 min
40% 40% 40%
2 min. 2 min.
ss Lying Delt Raise and Pull 3 x 4
DB Front Raise with Lateral Drop Chin Ups Glute/Hams Any Tricep
x3 x3 x3 3x6 3x8 3x6 3x6
90 sec
ss Bent Over Row(floor) 3 x 4 __________ Any Bicep Any Tricep Bar Hang
Forearm Series Cuff Series
1x15 1x15
Quadruped Hip Extension DB Suitcase Deadlift Wall Press Dead Bug
3 x 10 ea 3 x 6 ea 3x8
ss Cable External Rotation 2 x 15
Speed Bench ss RDL's 3 x 3 _____70%_____
Bench Press ss RDL's 3 x 3 ________70%______
Speed Squat
70% 80% 80% 80%
x4 x2 x2 x2
90 sec 2 min 2 min
40% 40% 40%
x3 x3 x3 3x6 3x6 1 x ALAP
2 min 2 min
Turkish Get Up Tall Kneeling Cable Press with Overhead Lift Half Kneeling Sequential High to Low Half Kneeling Sequential Low to High
3 x 3 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
90 sec
