In-Season Wrestling Workout!

What's up Steemians. You guys can do this one pre-season, early-season, or 1-2 sets each w/cardio late-season. Try to push yourselves and get through each segment within 5 minutes. If that's easy then push it to 4 minutes or 3 and so on. If it's too fast, keep 5 as your goal until you hit it. Remember to warm-up your whole body before beginning this workout. If you don't know what to do to warm up, there is a dynamic full body warm-up posted on my page.

You're going to need:

1. Barbell w/plates
2. 1 Resistance Band
3. Any Leg Curl Machine
4. 1 Balance Ball

Legs

1. Front Squat, 3x12
2. Split Squat Jump, 3x20ea

Chest

1. Bench Press, 3x12
2. Toe Touches w/plate, 3x50

Back

1. Bent Over Row, 3x12
2. Wide-Grip Pullup. 3x10

Arms

1. Plate Curls, x20
2. Plate Overhead Hold, 30sec
3. Plate Tricep Extension, x20
4. Plate Squat & Press, x20
5. Plate Shoulder Press, x20

Hamstrings

1. Glute Ham Raise, 2x10
2. Standing Leg Curl, 2x10
3. Balance Ball Leg Curl, 2x10

Forearm Circuit

1. DB Wrist Extension, x20
2. DB Wrist Flexion, x20
3. DB Wrist Inversion, x20
4. DB Wrist Rotation, x20

Rotator Cuff

1. Resistance Band Internal Rotation, x12
2. Resistance Band External Rotation, x12
3. Resistance Band 90/90 Internal Rotation, x12
4. Resistance Band 90/90 External Rotation, x12

STRETCH & GTFO