Notes for Summer Workout:
|
|
- Alice Potter
- 6 years ago
- Views:
Transcription
1 Notes for Summer Workout: Every lift should be performed with perfect technique. Not doing so will lead to poor performance and injuries. The maximum rest time between each set should be minutes. You MUST go through our stretching routine before lifting and then again when you are done. We must continue to improve our flexibility which will help continue to improve our athleticism. We MUST get the most out of our bodies. The stretching routine is as follows: Standing:. Neck Rolls x 5 seconds each way. Arm Circles a. (Forwards) Small x 0 secs. b. (Forwards) Big x 0 secs. c. (Backwards) Small x 0 secs. d. (Backwards) Big x 0 secs.. Trunk Rotators x 5 each way Sitting: 4. Legs in front x for 0 secs. each 5. Legs Split a. Down to the Right x for 0 secs. each b. Down to the Middle x for 0 secs. each c. Down to the Left x for 0 secs. each 6. Crowd Pleasers x for 0 secs. 7. Pretzel Stretch x for 0 secs. each way 8. Quads x for 0 secs. each leg On Stomach: 9. Low Back x for 0 secs. Standing: 0. Calf Stretch x for 0 secs. each leg. Hip Flexors x for 0 secs. each side
2 Footwork Drills- These drills are to be done before your workout. Also, these drills are to be done prior to stretching before your workout. In your workout booklet, it will tell you which drills to do before your workout. Stair Workout One Foot on Each Step x Two Feet on Each Step x One Foot on Every Other Step x Bunny Hops (Both Feet) on Each Step x Bunny Hops (One Leg) on Each Step x each leg One Foot on Each Step x Jump Rope Routine Both Feet Together x 50 One Leg x 5 each leg Alternating Feet x 5 Both Feet Together x 50 Defensive Backs: Pre-Workout Drills: Backpedal 8 x 0 yd. Quarterbacks: Pre-Workout Drills: Jump Rope Routine Defensive Line: Pre-Workout Drills: 5 5 yd. Position Starts & Stair Workout Linebackers: Pre-Workout Drills: Stair Workout or Jump Rope Routine Wide Receivers: Pre-Workout Drills: Stair Workout Offensive Line: Pre-Workout Drills: 5 5 yd. Position Starts & Stair Workout Running Backs: Pre-Workout Drills: Jump Rope Routine Specialists: Pre-Workout Drill: Stair Workout or Jump Rope Routine
3 Push Jerk Start by taking the bar off the rack. You can place the bar either behind your neck or across the top of your chest. Once you ve taken the bar off the rack, you ll do a half-squat and then explode up. As you explode up, you want to split your legs apart by driving one leg back. You want to keep the majority of your weight on your front leg. There should be some bend in the knee of your front leg. As your splitting your legs, the momentum from your upward explosion should cause you to drive the bar above your head until your arms are locked out. Once your arms are locked out, you can then bring your feet back together and then lower the weight back to the starting position. Reminders: A spotter is not necessary but is nice to have. With this lift, make sure that you re doing a weight that you can control. You want the weight to always be challenging but make sure that you can control it. This is an explosive, lower-body lift. The upward movement of the bar should be caused by your explosion upward and the momentum created from your lower-body explosion. Trunk Twists Standing upright, hold a 45 lb. plate out in front of you with your arms straight. To start, you ll do a quarter-turn to your left. After the quarter-turn, you will then do half turns going back and forth from your left to your right. -turn to your left and -turn to your right constitutes rep. Continue this for the proper amount of reps. Reminder: Keep good posture throughout this lift. Keep your arms straight throughout the lift. Your feet should not move. Only your torso should be moving.
4
5
6 Football Summer Wide Receiver Workout Week # Base Phase Bench Press Parallel Squat DB Incline Press 0 0 Lunges 0 0 Tricep Extensions Seated Row w/rope 0 0 Lat Pulldown Combo Twist 0 0 Bench Press Parallel Squat DB Incline Press 0 0 Single Leg Squats 0 0 Side-to-Side Lunges 0 0 Dips Pull-Ups DB Shrugs 0 0 Combo Twist Way Neck 0 Wrist Rolls 0 0
7 Football Summer Wide Receiver Workout Week # Base/Development Phase Bench Press Parallel Squat DB Incline Press 0 0 Lunges 0 0 Tricep Extensions Seated Row w/rope 0 0 Lat Pulldown Combo Twist 0 0 Single Leg Squats 0 0 Dips Seated Row w/rope 0 0 Pull-Ups DB Shrugs Way Neck 0
8 Football Summer Wide Receiver Workout Week # Development Phase Lunges 0 0 Tricep Extensions Seated Row w/rope 0 0 Lat Pulldown Combo Twist 0 0 Single Leg Squats 0 0 Dips Seated Row w/rope 0 0 Pull-Ups DB Shrugs Way Neck 0
9 Football Summer Wide Receiver Workout Week #4 Development Phase Lunges 0 0 Tricep Extensions Seated Row w/rope 0 0 Lat Pulldown Combo Twist 0 0 Single Leg Squats 0 0 Dips Seated Row w/rope 0 0 Pull-Ups DB Shrugs Way Neck 0
10 Football Summer Wide Receiver Workout Week #5 Development Phase Lunges 0 0 Tricep Extensions Seated Row w/rope 0 0 Lat Pulldown Combo Twist 0 0 Single Leg Squats 0 0 Dips Seated Row w/rope 0 0 Pull-Ups DB Shrugs Way Neck 0
11 Football Summer Wide Receiver Workout Week #6 Development Phase Lunges 0 0 Tricep Extensions Seated Row w/rope 0 0 Lat Pulldown Combo Twist 0 0 Single Leg Squats 0 0 Dips Seated Row w/rope 0 0 Pull-Ups DB Shrugs Way Neck 0
12 Football Summer Wide Receiver Workout Week #7 Development Phase Lunges 0 0 Tricep Extensions Seated Row w/rope 0 0 Lat Pulldown Combo Twist 0 0 Single Leg Squats 0 0 Dips Seated Row w/rope 0 0 Pull-Ups DB Shrugs Way Neck 0
13 Football Summer Wide Receiver Workout Week #8 Development Phase Lunges 0 0 Tricep Extensions Seated Row w/rope 0 0 Lat Pulldown Combo Twist 0 0 Single Leg Squats 0 0 Dips Seated Row w/rope 0 0 Pull-Ups DB Shrugs Way Neck 0
14 Football Summer Wide Receiver Workout Week #9 Peak Phase Bench Press Parallel Squat Lunges 0 0 Tricep Extensions Power Cleans Seated Row w/rope 0 0 Lat Pulldown Combo Twist 0 0 Bench Press Parallel Squat Single Leg Squats 0 0 Dips Power Cleans Seated Row w/rope 0 0 Pull-Ups DB Shrugs Way Neck 0
15 Football Summer Wide Receiver Workout Week #0 Peak Phase Bench Press Parallel Squat Lunges 0 0 Tricep Extensions Power Cleans Seated Row w/rope 0 0 Lat Pulldown Combo Twist 0 0 Bench Press Parallel Squat Single Leg Squats 0 0 Dips Power Cleans Seated Row w/rope 0 0 Pull-Ups DB Shrugs Way Neck 0
16 Football Summer Wide Receiver Workout Week # Peak Phase Bench Press Parallel Squat Lunges 0 0 Tricep Extensions Power Cleans Seated Row w/rope 0 0 Lat Pulldown Combo Twist 0 0 Bench Press Parallel Squat Single Leg Squats 0 0 Dips Power Cleans Seated Row w/rope 0 0 Pull-Ups DB Shrugs Way Neck 0
knees and hips, catch the bar over the head by extending the elbows, locking the shoulders, palms facing up, and head slightly forward.
Hang Clean Start with feet parallel and shoulder width apart. Grip the bar just outside the knees, wrist curled into the body, set the back by sticking the chest and the buttocks out, shoulders over the
More informationSOFTBALL PERFORMANCE TESTING
SOFTBALL PERFORMANCE TESTING SOFTBALL--Performance Testing, 5/06/08 Athlete 20 x 5 repeats Broad Jump 300 Yd. Shuttle Band Pull-Ups L-Drill Squat NOTES: :30 rest 6 COD, 2:30 rest Underhand WORKOUTS THRU
More informationCross Country Dry land training. Exercises and Stretches
Cross Country Dry land training Exercises and Stretches Warm-Up: 1. Run two laps around the gym: run normally then run backwards 2. Line up at side of the room: gallop straight across one way, back facing
More informationFZN Weight Lifting Program CLASS LIFTS, TECHNIQUES & TEACHING POINTS
1 FZN Weight Lifting Program CLASS LIFTS, TECHNIQUES & TEACHING POINTS *This weight lifting program is an non-sport specific athletic lifting program, which combines lifts of push & pull motions on muscle
More informationSummary of exercises included on last page
Summary of exercises included on last page Anterior Delts Shoulders Anterior Deltoids (Front Delts) Help to raise upper arm forward Arnold Press optional, compound, free Anterior Deltoids, Triceps, Trapezius,
More informationCHERRY Creek Baseball. Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING
CHERRY Creek Baseball Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING Most athletic movements Originate from the hips and legs. This is true for most fundamental baseball skills such as running, jumping,
More informationShoulders (kettlebell)
Arnold Press Arnold Press Stand upright holding one kettleball. Start position: Position kettleball to ear level with an overhand grip (palms facing back). Press hand up and out laterally above head keeping
More informationHere is a six weeks weight program to get you started: Monday Week 1 Week2. Wednesday Week 1 Week2
Here is a six weeks weight program to get you started: Bench Press (4 lifts Max) ½ Squat (4 lifts Max) Incline Press (4 lifts Max) Power Clean (4 lifts Max) Dead Lift (4 lifts Max) MAX LBS 55 % of Max
More informationOSU WOMEN S CLUB SOCCER- SUMMER PROGRAM 2017
OSU WOMEN S CLUB SOCCER- SUMMER PROGRAM 2017 Week Week Beginning Notes 1 21-MAY 1 st week of training after a few weeks off. It is important to rebuild your strength base. Make time for running. The first
More informationSupplements are to be used to improve performance in the gym and to enhance health on a day to day basis.
Workout Plans: - 3 Days per week weight training with 20 mins PWO SSC Cardio - 2 Days per week conditioning/hiit training - 2 Rest Day per week Nutrition Plans: Diet should consist of a lower carbohydrate
More informationMustang Football. Strength, Speed and Conditioning Program -Pre-Season Program- 9 weeks
Mustang Football Strength, Speed and Conditioning Program -Pre-Season Program- 9 weeks You can do either a 5 day/week workout or a 4 day/week Example 5 day/wk workout: Week #1 Mon: Day I Strength Training
More informationBench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform
When exercising always incorporate a warm-up for at least 5 minutes. Typically a warm-up should be a whole body exercise i.e. jumping jacks, jogging, calisthenics, etc The repetitions represent how much
More informationSpeed and Agility Program
Speed and Agility Program The speed drills are done on and Thursday. Each sprint workout is broken down into the following sequence. 1. Warm-up 2. ing 3. Starts 4. Sprints 5. Plyometrics 6. Resistive Drills
More informationTHE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS
THE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS This is the complete list of all the exercises of the V-Taper Solution workout program with full photographs and descriptions. Follow the instructions
More informationWARM UP STEP TOUCH F
WARM UP STEP TOUCH For a full-body warm up, stand with your feet about shoulderwidth apart. Step to the right with your right foot, and bring your left foot to meet it. Then quickly step to your left with
More informationExercise for Health Aging
Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different
More informationBUILD MUSCLE Now it s your turn.
E T A E R C R O, S T U O K R O W 0 0 1, S 1 E S R I E C V R E X E T RY O 0 0 7, 2 N A H T E R O M M O R F N. P W P O A R S U T U YO O K R O W E M I T Y N A E H ON T J E L C S U M D L I U B Y ERR Jerry
More informationExercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR.
Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR. Things you MUST know before you begin Posture It is absolutely critical to maintain proper
More informationAdvanced Core. Healthy Weight Center
Advanced Core Superman Lay face down on matt Lift the legs and hands in unison making a U-shape Slowly bring the legs and hands back to the floor and repeat. V-Sit Abs Begin by sitting on a matt Bring
More informationBREMEN WEIGHT ROOM ROUTINE:
BREMEN WEIGHT ROOM ROUTINE: Ward Weight Room: Pre-Lift General Warm-up: Jumping Jacks x 20, Y-squats x 20, Hug yourself x 10, arm circles front and back WALKING STEP OUT, STEP CATCH-UP, BUTT KICK, POWER
More informationWEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM
DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES
More informationEAGLE STRENGTH EXERCISE MANUAL
EAGLE STRENGTH EXERCISE MANUAL Mr. Vecchio, CSCS, M.Ed., frvecchio@exeter.k12.pa.us BACK EXERCISES CORE LAT PULLDOWN 2 PLANK 7 ISO LATERAL ROW 2 SUPINE TURTLE 7 LOW ROW 2 WEIGHTED RUSSIAN TWIST 7 BENT
More informationExercise Log. Name of Workout: Lower body, Shoulders, Back, and Core Routine
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Lower body, Shoulders, Back, and Core Routine Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs
More informationPART III STRUCTURAL WORK (same weight from week to week)
Hypertrophy Trainng Program 1 - Phase 2 by Christian Thibaudeau DAY 1 BENCH PATTERN PART 1 HIGH FREQUENCY STRENGTH Perform 3-5 sets of the exercises listed. None of these sets are maximal as they will
More informationDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest
60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging
More informationMonster Walk Stand with your feet slightly closer than shoulder-width apart in an athletic stance. Loop an elastic band around your ankles.
Off-season Lower-Body Tennis Exercises Research conducted on elite tennis players shows that lower-body strength is the same on both the left and right sides. Therefore, lower-body training for tennis
More informationCHEST. movement to press the up. 4. Again without pausing at the top repeat the motion. 1. Lie on the bench and grasp the bar shoulder
CHEST Decline Bench Press 1. Lie on the bench and grasp the bar shoulder width. 2. slowly lower the bar to the nipple line until its about 1 inch above your chest. 3. Without pausing, use a slow and controlled
More informationRESISTANCE STRENGTH TRAINING EXERCISE
RESISTANCE STRENGTH TRAINING EXERCISE Alternating Dumbbell Chest Press Lie supine on a flat bench with dumbbells in each hand with a pronated grip. Extend your arms, holding the dumbbells in line with
More informationfor Sports Performance
Strength for Sports Performance Sample Strength Workouts T he following are two sample 6-week strength workouts that should be performed 3 days a week. The first workout, Introduction to Strength Training,
More informationStatic Flexibility/Stretching
Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More informationExercises for Older Adults
Main Menu Future Residents Exercises for Older Adults Staying fit and healthy is essential at any age. But as we get older, it s especially important to continue exercising. Not only does regular exercise
More informationthe program niketraining.ca
the program the program In-Season Training. To keep what you ve earned in the off-season, your in-season training can t be an after-thought. Developed by big league veteran Gary Roberts and pro trainer
More informationRound 4: Lower Body Exercises: BOSU Jump Over Squats: Begin with one foot on the BOSU ball and one on the ground. Perform a squat until legs are at 90
Boxing GOLD Round 2: Upper Body Exercises Medicine Ball Crossover Push Up: Begin in a push up position with one hand on the medicine ball. Perform a push up, keeping one hand on the medicine ball. Roll
More informationPART III STRUCTURAL WORK (same weight from week to week)
Customized Hypertrophy Training by Christian Thibaudeau Program 1 Phase 1/3 DAY 1 BENCH PATTERN PART 1 HIGH FREQUENCY STRENGTH Perform 3-5 sets of the exercises listed. None of these sets are maximal as
More informationPROGRESSION MODEL WEEK 1 WEEK 2 WEEK 3 WEEK 4 BASE STRESS SHOCK PEAK D1 3 x 8 4 x 8 5 x 6 3 x 4 D2 3 x 8 4 x 8 5 x 6 3 x 4
Customized Performance Training by Christian Thibaudeau Program 1 Phase 1/3 DAY 1 SQUAT PATTERN PART 1 HIGH FREQUENCY STRENGTH Perform 3-5 sets of the exercises listed. None of these sets are maximal as
More informationWalking/Running Stretch Routine
Walking/Running Stretch Routine Quadriceps Stretch With left hand grasp your right ankle, gently pull heel toward buttocks until stretch is felt. Repeat on opposite side. Walking/Running Stretch Routine
More information2011 EliteSoccerPower.com
Developing Power for Soccer By Mike Grafstein B.Ph.Ed, RMT, YCS As may or may not know soccer is now a game of power and speed and players of all ages need to train that way. With that in mind I have put
More informationTORUS HOME GYM EXERCISE GUIDE
TORUS HOME GYM EXERCISE GUIDE Get more from your strength training routine with the Horizon Torus Home Gym. This Training Guide includes set-up instructions and illustrates more than 40 exercises you can
More informationJOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions
JOINT MOBILITY WARM UP Tai Chi Twist Lateral Flexion Alternating Arm Circles Ankle Rolls 10 Reps (5 Each Side) 20 Reps (10 Each Side) 10 Reps Each Arm (Both Directions) 10 Reps Each Side Perform 1 round
More informationExercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups
Exercise Library Exercise Image Description Air Squats Start in standing position with arms by side or in front of you. Squat down until your thighs are parallel to the ground, then return to standing.
More informationTable Of Contents. Complete Guide To Muscle Building MUSCLE BUILDING INTRODUCTION... 3 TRAINING EXERCISES...
Table Of Contents MUSCLE BUILDING INTRODUCTION... 3 TRAINING EXERCISES... 7 EXTENSIVE WORKOUTS... 21 POWER FOODS DEFINED... 29 MEAL PLANS: PRINT OUT... 48 RESTED PERFORMANCE... 71 THE TRUTH ABOUT SUPPLEMENTS...
More informationLIFETIME FITNESS HEALTHY NUTRITION. UNIT 1 - Lesson 6 FLEXIBILITY LEAN BODY COMPOSITION
LIFETIME FITNESS HEALTHY NUTRITION MUSCULAR STRENGTH AEROBIC ENDURANCE UNIT 1 - Lesson 6 FLEXIBILITY LEAN BODY COMPOSITION MUSCULAR ENDURANCE Created by Derek G. Becher B.P.E., B. Ed., AFLCA Resistance
More informationMONDAY C MONDAY H E S T- B A C K - A B S START TIME: EXERCISE REPS WEIGHT REST (min.) NOTES/ADJUSTMENTS
C MONDAY H E S T- B A C K - A B S CHEST ACTUAL TIME TIME TRAINING TIPS - CHEST Barbell Bench Press Use a weight you can control. Focus on perfect form. Dumbbell Bench Press Keep your head on the bench
More informationStanding Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics
Standing Shoulder Row with Anchored Resistance Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More information3 DAY GYM TRAINING PROGRAM. Author: Holly Expert
3 DAY GYM TRAINING PROGRAM Author: Holly Louise #thefitpharmacist @thefitpharmacist_ @bodyscience Expert 3 DAY GYM TRAINING PROGRAM Your program has been designed to be followed for 8-12 weeks. You will
More informationFlexibility and Stretching
Flexibility and Stretching Stretching before exercise prepares the joints for motion, helps avoid injury and increases the range of motion of the area being stretched. After exercise stretching reduces
More informationWORLDS GREATEST WARM UP
BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP DUMBBELL FRONT BENCH SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your
More informationP r e -S e a s o n a n d win t e r wo r k o u t
P r e -S e a s o n a n d win t e r wo r k o u t Welcome to Core s pre-season and in-season workout. Why workout before and during the winter season? Imagine you get off the chairlift, and after your first
More informationAerobic/Anaerobic Conditioning. High Knee Drill
High Knee Drill High Knee Drill 1. Stand in place with feet hip width apart. 2. Drive knee up towards chest and quickly place the foot back on the ground. 3. Drive other knee up in a moderate to fast jog
More informationSFA Olympic Newcomer Strength Program
Week 1,May 14-18 Week 2, May 21-25 Parisi Circuit x 1 Parisi Circuit x 1 Plyometrics I x 3 Plyometrics I x 4 Shoulder I x 1 Shoulder IV x 1 Static Core x 45 sec each Static Abs x 3 BWT Circuit I x 3 BWT
More informationWEIGHT LIFTING PROGRESSION ACROMIOPLASTY WITH DISTAL CLAVICLE RESECTION, ROTATOR CUFF REPAIR (POST OPERATIVE)
WEIGHT LIFTING PROGRESSION ACROMIOPLASTY WITH DISTAL CLAVICLE RESECTION, ROTATOR CUFF REPAIR (POST OPERATIVE) A. CONTRAINDICATED EXERCISES FOR PHASE I- (ILLUSTRATED BELOW) - Front Raises, lateral raises,
More informationIndigo-3G Dosing Protocols : Update 1
Hypertrophy Training Program 1 - Phase 3 by Christian Thibaudeau Indigo-3G Dosing Protocols : Update 1 BREAK-IN PERIOD / FIRST-TIME USE: Take 4 capsules 3 times per day on an empty stomach 40-60 minutes
More informationHome Workout with Household Items
Home Workout Home Workout with Household Items Introduction This home routine is created for women and men to workout while they are at home. It incorporates the use of household items to imitate weights
More informationStrength Challenge Week #2
Strength Challenge Week # Day / PULL & BALANCE WORLDS GREATEST WARM UP SUMO SQUAT KNEE LIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate weight-
More informationHOLIDAY TRIMMINGS WORKOUTS
Carlos s FreeMotion Workout Warm up: 5-10 minutes Machine of your choice FreeMotion: (30 60 second break in between each set) Upper Body Chest: Three sets of 10 Standing single arm alternating chest press
More informationwww.fitnessfirst-usa.com Chest Fly Shoulders, elbows and wrists aligned in same plane with elbows at 90 degrees Feet should be staggered, and body leaning slightly forward for leverage Step far enough
More informationMOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions
ALT Hip Root with Reach ALT Arm Screws ALT Arm Circles Forward Leg Swings Ankle Rolls MOBILITY WARM UP 10 Reps Each Side 10 Reps Each Arm in Both Directions 10 Reps Each Side 10 Reps Each Side Perform
More informationDaily. Workout MOBILITY WARM UP Exercise Descriptions. (See Below)
MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles
More informationNOVEMBER Post-Season/Active Rest. Weeks 1-2/3-4
NOVEMBER Post-Season/Active Rest Weeks 1-2 REST Weeks 1-2/3-4 Congratulations on completing another competitive season! For these first 2 weeks after your last competitive game (aka post-season), we want
More informationDEVELOPING SHOT PUT GLIDE TECHNIQUE
DEVELOPING SHOT PUT GLIDE TECHNIQUE Attitude: This is the most powerful and explosive event in sports and you need to attack the shot. Teaching technique: Whole or partial. Great research on both but one
More informationReverse Lunge & Step Up Reverse Lunge & T-Bend Seated Curl Seated Curl and Tate Press Shoulder Press Shoulder Press &
1 Table of Contents Ab Wheel... 4 Alternate Dumbbell Press... 5 Bent Barbell Row... 6 Bent Dumbbell Row... 7 Bent Lateral Raise... 8 Bowler Squat... 9 Bulgarian Split Squat... 10 Bulgarian Split Squat
More informationORTOVOX NAKED SHEEP EXERCISES TRAINING SESSION 1
TRAINING SESSION OPEN DOORS DESCRIPTION PICTURE PICTURE PICTURE COUCH STRETCH Bring your knee as close as possible to the wall and straighten upper body backward; you need to be able to activate your glutes
More informationIndigo-3G Dosing Protocols : Update 1
Strength Training Program 1 - Phase 3 by Christian Thibaudeau Indigo-3G Dosing Protocols : Update 1 BREAK-IN PERIOD / FIRST-TIME USE: Take 4 capsules 3 times per day on an empty stomach 40-60 minutes prior
More informationWORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes
DAY # DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET SQUAT This is a three-part stretch. Begin Perform sets of, then on your th set you will do secs of cardio accelerator of your choice using good form.
More informationExercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other:
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Shoulder and Triceps Routine #1 Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps
More informationAPPENDIX B: Bonus Workout Section
APPENDIX B: Bonus Workout Section Bonus Workout Section DISCLAIMER Raymond M. Binkowski is not a physician or registered dietitian. The contents of this book should not be taken as medical advice. It
More informationOperation Overhaul: January Challenge
Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands
More informationPHFit Workout Glossary MEMBERS ONLY
PHFit Workout Glossary MEMBERS ONLY 21s Bicep Curls: using dumbbells or barbell, start with weight at thighs like a regular bicep curl start position. Do 7 curls ½ way up. Then take the weight to shoulder
More informationDaily MOVEMENT PREP CIRCUIT 3 SETS. Double Kettlebell Clean to Squat. 3 rounds minimal rest in between exercises. Exercise Descriptions
Workout 6.4.18 MOVEMENT PREP CIRCUIT 3 SETS Double Kettlebell Bridge Press Double Kettlebell Clean to Squat Mountain Climber with Reach 3 rounds minimal rest in between exercises A1: Double Kettlebell
More informationTable of Contents. Page 1
Table of Contents Category Name... 4 1. Barbell Squats... 4 2. Bench Press... 5 3. Bird Dog... 6 4. Box Jump... 7 5. Bulgarian Split Squat... 8 6. Burpee... 8 7. Cross Body Mountain Climbers... 9 8. Dead
More informationSECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS
SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS POWER DB Jump Squat Player stands with feet at shoulder-width, holding dumbbell in each hand. In one motion, use momentum from the inside leg (left leg) and
More informationBatman Workout by CrazyFitKids.com
Batman Workout by CrazyFitKids.com View online Abs, Chest, Legs Visit: for the latest Superhero Fit T-shirts!! --- To reduce the risk of injury, before beginning this or any exercise program, please consult
More informationFEEL GOOD GLOW Low intensity workout
Welcome to the low intensity workout, Feel good glow. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information
More informationMedicine Ball Training Guide
Medicine Ball Training Guide Medicine Ball Exercises!! Choose a subgroup of the below exercises that will allow you to get an intense workout for about 30 minutes. Plan on performing each exercise within
More informationUSING FREE WEIGHT EQUIPMENT
USING FREE WEIGHT EQUIPMENT Free weights are different in design and slightly different in function compared to machines. Free weights allow a nonrestrictive effect on your joint movement. Using machines
More informationFLEXIBILITY PROGRAM UTE CONFERENCE
FLEXIBILITY PROGRAM UTE CONFERENCE Flexibility is the range of motion possessed by an individual joint or combination of joints. Every athlete must strive for increased flexibility as this will improve
More informationNo Mercy Phase 4 Copyright Jason Ferruggia
Phase 4 Notes We ll be either maintaining or tapering the volume over the remaining few weeks; NOT increasing it. This is to get you ready to peak for a new max. PLEASE hold back on your 5 s and 3 s. Save
More informationIntroduction 1/1 To build better athletes, start with the basics. The exercises here may seem familiar, but they represent the foundation on which you will build strength, mobility, speed, and power. And
More informationSPT January 2010 Training. This packet contains: Your SPT Training and Schedule Your Fitness Girl Workout Rear View Revival Gravity Tushy
SPT January 2010 Training This packet contains: Your SPT Training and Schedule Your Fitness Girl Workout Rear View Revival Gravity Tushy SAVAGE ONLINE PROGRAMS SPT JANUARY 2010 TRAINING PLEASE SEE BELOW
More informationPGYVC Volleyball Circuit Athletic Plan
PGYVC Volleyball Circuit Athletic Plan Workout Plan: This workout plan is to introduce and promote off court training for PGYVC athletes as well as to build confidence for athletes who have not done physical
More informationResistance Chair Exercises
Resistance Chair Exercises Before you begin strength-building routines with your Resistance Chair exercise system, make sure the Chair is on a solid, level surface, and always make sure to fasten the cable
More informationMathias Method Strength to Change the World By Ryan Mathias
Mathias Method Strength to Change the World By Ryan Mathias Level 3- Doubling the Work This program is for those who have been weight training for at least 6-12 months and are ready to push forward. You
More informationCardio/Endurance Training
Cardio/Endurance Training Cardio should be done a minimum of 5 times/week. (about 20-30 min.) Long distance running is not necessary to prepare for the volleyball season. It is better to do repetitions
More informationExercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other:
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Chest, Triceps, Shoulders, and Lower Body Routine Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders
More informationPART A PART B ADULT - MATCH DAY. ACTIVATEye SNAKE RUNS SQUAT STANDS WITH ROTATION HEEL TO TOE WALK WITH KNEE RAISE
PART A ACTIVATEye SNAKE RUNS Players run in channel 20m long x 5m wide Swerve run using full width Backward skip (alternate 2 left, 2 right) to start Keep facing forwards Increase effort each rep: 30%,
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More informationHip Flexor Stretch. Glute Stretch. Hamstring stretch
STATIC FLEXIBILITY STRETCHES Hip Flexor Stretch If the iliopsoas is tight, back pain may be present. Extended periods of the seated position can harbor tight hip flexors. Be sure to have a mat or towel
More informationUSING FREE WEIGHT EQUIPMENT
USING FREE WEIGHT EQUIPMENT Free weights are different in design and slightly different in function compared to machines. Free weights allow a nonrestrictive effect on your joint movement. Using machines
More information15 Minute Desk Workout
15 Minute Desk Workout Wall Squats Lean your back against a sturdy wall, with your feet planted 1-2 feet in front of you. Bend the knees to squat down and straighten them to push back up. Keep the abs
More informationBelow is the standard dynamic stretch series
Page 1 of 5 Dynamic Flexibility and Mobility Below is the standard dynamic flexibility series we use at JMU. Your workout should have a prescribed warmup, but if it doesn't a three minute total body warm-up,
More information6 WEEK CHALLENGE AT HOME WORKOUT PLAN SUGGESTED EQUIPMENT: RESISTANCE BAND TABLE OF CONTENTS LEGS CHEST/SHLDR/TRICEP BACK/BICEPS ABS
6 WEEK CHALLENGE AT HOME WORKOUT PLAN SUGGESTED EQUIPMENT: RESISTANCE BAND PROPER PLANNING PREVENTS POOR PERFORMANCE THIS IS DESIGNED TO BE FOR MAKING UP WORKOUTS/TRAVELING/ OR FILLING YOUR IN BETWEEN
More information1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs
Program C1 Chest and Shoulders 1. Abs Muscle: Upper abdominals Resistance: Body weight Lie flat with legs hooked through upper bench, adjusted so that the knees and hips are at 90 degrees. Extend arms
More informationPOWERFIT PERSONALIZED TRAINING PROGRAM
POWERFIT PERSONALIZED TRAINING PROGRAM TYSON M DEC 16 - week cycle 8 WEEK TRAINING PLAN ABOUT YOU Your current health and fitness goals are to: Speed up metabolic rate MAINTAIN MAXIMUM MUSCLE MASS Compete
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More informationMathias Method By Ryan Mathias Strength to Change the World
Mathias Method By Ryan Mathias Strength to Change the World Level 6- New Stimulus This program is designed for highly advanced lifters who have years of strength training experience and are looking for
More informationSub Accessory: 15 Min - Incline Dumbbell Press (Neutral Grip) <> Dips <> Underhand Pull Downs: 4 x 8 <> 4 x AMRAP <> 4 X 15
Power Building phase 4 Everyday Movements Monday: 100 Ab Wheels Tuesday: 100 Band Crunches Wednesday: 75 Toes 2 Bar Thursday: 100 Ab Wheels Friday: 100 Exercise Ball Crunches Saturday: 100 Band Crunches
More informationCybex Weight Machine Manual
Cybex Weight Machine Manual Note: Machine adjustments are indicated by a yellow knob or lever. Feel free to ask our staff for guidance. Lower Body Leg Press - Adjust the back rest to a comfortable position.
More informationCHOOSE YOUR MOVEMENTS
CHOOSE YOUR MOVEMENTS In each phase of the OPT model stability, strength, and power you can build a workout easily by mixing and matching movements from each of the following categories: upper- and lowerbody
More information