PF Strength Workout 1

This workout can be used during a ramp up strength phase when you are building your strength at the beginning of the season, or if you are trying to maintain strength during your cross training days of heavy distance training. Foam rolling at the beginning will prepare the muscles for the workout by increasing blood flow and exciting the nervous system (Check out our Foam Rolling exercises). Workout progression and reps: Exercises 1-5: Proceed 1x through these Foam Rolling exercises.
Exercises 6-11: Perform 10 reps of each exercise. Repeat the circuit 2x before proceeded to Exercises 12-15.
Exercises 12-15: Perform 10 reps of each exercise. Repeat the circuit 2x.
Cool down/stretch
PF Lat Foam Rolling
PF Upper Back Foam Rolling
PF Piriformis/Glutes Foam Rolling
PF Hamstring Foam Rolling
PF Quad Foam Rolling
PF Band External Shoulder Rotation
PF Band Bent Over Rows
PF Dumbbell Biceps Curls
PF Dips
PF Band Overhead Triceps Press
PF Band Pull-Aparts
PF Dumbbell Deadlifts
PF Band Front Squats
PF Side Box Squat Step
PF Reverse Lunge