these guys still hammer through “leg days” and “chest-and-back days,” as if the body were a collection of isolated parts rather than an integrated system of muscle, bone, and drive. with this workout program designed for any sport, you’ll still end up with a lean physique—assuming you don’t out-eat your workout with a bunch of junk food. elite athletes for years have tailored their conditioning to mimic the movements of their sports while reducing the risk of injury. on mondays, you’ll start each workout with a “pre-hab” routine that will help warm up your body and prevent injury. do 3 rounds of this circuit, resting 1 minute between rounds.
on tuesdays, you’ll begin with a 5-minute warmup of your choosing. on wednesdays, you’ll start with a new “pre-hab” routine before doing another circuit workout. just as on monday, you’ll do 3 rounds of this circuit, resting 1 minute between rounds. do 3 rounds of this circuit, resting 1 minute between rounds. on fridays, you’ll start with a pre-hab routine of your choice (monday’s or wednesday’s will work), and then do another circuit workout. with minor tweaks and subtle changes to your exercise form, you can be sure to finish your chest training on a high note…
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