Bobcats News · 6/15 Workout for GH Student-Athletes


Monday 6/15/20
1. Giant Set x 3
Do all exercises in a row rest to 90% recovered before doing next set
-Diamond Push-ups x 10
  • Backpack high pulll x 40
  • Fill backpack with weight
  • Pull to chest height
  • Close Grip Push-ups x 10
  • Backpack high pulls x 40
  • Normal grip push-ups x 10
  • Backpack high pulls x 40
  • Wide grip Push-ups x 10
  • Backpack high pulls x 40
2. Giant Set x 4
Do all exercises in a row rest to 90% recovered before doing next set
–  Backpack straight arm pull-overs x 30
  • Lying on back arms straight behind you holding backpack
  • Lift bag with straight arms till over face
  • Backpack bent arm pull-overs x 30
  • Same as straight arm pull-overs but with bent arms
  • Blackburn Y x 40
  • Lying on belly arms straight at 45 degree from head
  • Lift just your arms and squeeze your shoulder blades
  • Backpack bent arm pull-overs x 40
  • Blackburn T x 50
  • Same as Ys but arms straight out from shoulders
  • Backpack bent arm pulldown x 50

Kirk Sabalka CSCS

Sports Performance Specialist
Nationwide Children’s Hospital Sports Medicine