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8/18/2019 257331014 MacMurray Football Pre Season Workouts
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MAC FOOTBALL
SUMMER MANUAL
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IRON SHARPENS IRON
The quality of a
person’s life is in
direct proportion totheir commitment to
excellence.
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WEEKLY CALENDARPHASE I – SIZE PHASE
Week 1 (May 6-10)
Week 2 (May 13-17)
Week 3 (May 20-24)
Week 4 (May 27-31)
PHASE II – STRENGTH PHASEWeek 5 (June 3-7)
Week 6 (June 10-14)
Week 7 (June 17-21)
Week 8 (June 24-28)
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TYPICAL WORKOUT DAY
1. Warm-up/SAQ (Speed, Agility, Quickness)
2. Weight Lifting Session
3. Conditioning Session
4. Stretch
“The amount of individual work YOU put into YOUR
preparation will determine OUR collective success for
this season – This is what we mean by ACCOUNTABILITY.
Everyone relies on everyone else for OUR TEAM success.
We are not asking you to be in shape for the season. Be
in shape ready for camp. If you will follow this workout
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MACMURRAY
2013 Schedule
DATE & TIME OPPONENT LOCATION
8/14/2013 REPORTING DAY MAC
8/31/2013 SCRIMMAGE HOME
9/7/2013
1 p.m.WARTBURG COLLEGE HOME
9/14/2013
1 p.m.MARTIN LUTHER COLLEGE St. Olaf, MN
9/21/2013
1 p.m.WESTMINSTER COLLEGE Fulton, MO
9/28/2013
1 p.m.IOWA WESLEYAN COLLEGE HOME
10/5/2013
1 p.m.ST. SCHOLASTICA Duluth, MN
10/12/2013
1 p.m.
GREENVILLE COLLEGE HOME
10/19/2013EUREKA COLLEGE HOME
http://mapof.it/Wartburg%20College,+Waverly,%20IAhttp://mapof.it/Wartburg%20College,+Waverly,%20IAhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=MacMurray+College,+Jacksonville,+ILhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=MacMurray+College,+Jacksonville,+ILhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=Northwestern+College,+Roseville,+MNhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=Northwestern+College,+Roseville,+MNhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=MacMurray+College,+Jacksonville,+ILhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=Greenville+College,+Greenville,+ILhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=Greenville+College,+Greenville,+ILhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=Greenville+College,+Greenville,+ILhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=MacMurray+College,+Jacksonville,+ILhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=Northwestern+College,+Roseville,+MNhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=MacMurray+College,+Jacksonville,+ILhttp://maps.google.com/maps?f=q&hl=en&geocode=&q=MacMurray+College,+Jacksonville,+ILhttp://mapof.it/Wartburg%20College,+Waverly,%20IA
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NUTRITIONGeneral Nutritional Guidelines1. Drink lots of water – drink 10-12 8 ounce glasses of water a day. Avoid soda, and
limit fruit juice. Water flushes out the body of toxins, provides a feeling of being full so youdon't eat as much, and might speed up the metabolism causing you to burn more calories.
2. Do not skip a meal – each meal should have a protein component and acarbohydrate component from fruits or vegetables.
3. Eat breakfast – this provides a consistent amount of energy for the body sparingmuscle mass from being burned for energy.
4.
Eat smaller, more frequent meals – eat 4-5 small-medium meals a day. Eat
three meals to the point of being “satisfied” - NOT “full”. Then supplement with two smallmeals spaced in between the regular three meals.
What Food To EatProtein – lean red meat, turkey, chicken (boost your protein intake when performing highintensity strength training)
Carbohydrates – green and yellow veggies, fruits (boost your carbohydrate intake as yourrunning volume increases)
Carbohydrate TableBest Carb Choice 2nd Best Carb Choice 2nd Best Carb Choice 3rd Best Carb Choice
Acorn SquachBlack BeansButter BeansCherriesCucumber or PicklesEgg Noodles
All-Bran CerealBaked BeansBran ChexBrown or Wild RiceCheeriosCream of Wheat
ApplesBanana CakeBananasCornmealGrapesGreen Peas
Baked Russet PotatoesCandyCartoon CerealDoughnutsFrench BreadFrench Fries
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What Foods To Avoid Avoid high quantities of white rice, pasta, and bread, potatoes Fried foods – French fries, burgers, fried fish and chicken, etc.
High sugar foods – candy and cakes
Caffeine – coke, chocolate, coffee (caffeine suppresses the appetiteand dehydrates)
Tips for Losing Fat Weight
Decrease your 'third choice' carbohydrate intake by 10-15%. Maintain
your intake of green and yellow vegetables and fruits and fiber Plan your meals. This will allow you to better control the quality of
food you eat. Eat your meals at approximately the same times of the day.
Take a bottle of water and a snack with you if you know you will beaway from easy sources of food.
Do not skip meals, especially breakfast. This will help keep you from
overeating.
Eat high protein foods as a snack in the evening to help increaseprotein intake and decrease hunger. Great examples include: peanutbutter sandwich and milk, egg whites, protein shake
Trim excess fat and skin away from meat and poultry before cooking When at a restaurant, be aware of the size of the meal. Restaurants
usually serve oversized portions. One way of limiting the size of a mealis to share with a friend.
Tips for Gaining Muscle Weight
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SUPPLEMENTSAccording to an NCAA survey, approximately 60% of college age athletesare currently using nutritional supplements. Obviously, as coaches, we
want our athletes to perform at their peak and reach their potential. This
is what we want you to know before engaging in supplementation.
Fallacies of Supplementation athletes may focus more on the supplement than what is in their daily diet supplements are NOT a substitute for proper eating and hydration more is NOT better, and is almost always worse natural and safe are not the same thing
supplements are not well regulated and have no guarantee of positive ornegative effects
supplements can interact (negatively) with one another or with a prescription
medication
Most commonly used categories of muscle building
supplements various versions of protein powders/weight gainer amino acid supplements
creatine Yohimbe Chromium
Illegal and Banned Substances androstenedione
norandro
DHEA
Human Growth Hormone
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What You Need to Know About Each Muscle Builder
Protein Powders – you probably get enough protein in your diet already. Make sure your
diet is balanced already and the mixture is not loaded with sugar.
Amino Acids – very costly for the amount you get. Inefficient way of getting protein.Individual or partial group aminos can cause imbalance and upset stomach. You can get asmuch protein in a 10 ounce glass of milk as a 10,000mg amino acid dose.
Creatine – it has been proven to work for some but not all. Many of the short term effectshave been eliminated if creatine is not overdosed (recommended: 1g/80lbs of body weight).
The jury is still out on long term effects of overdosing. Creatine is the last step insupplementation – NOT the first.
DHEA, Andro, Norandro, HGH, GHB, GBL (along with, of course, steroids) – are allbanned by the NCAA due to negative effects. GHB and GBL are extremely dangerous.
HMB – may be effective, but few studies have been perfomed and it is extremely expensive.
Yohimbe – said to boost testosterone... does not. Can damage kidney and increase bloodpressure.
Chromium – has NO muscle building effect.
Thermogenic (“Fat Burners”) Ephedra or Ephedrine – banned by NCAA. Central Nervous System stimulant that can bestressful on the heart – especially in hot, humid conditions.
Can also be labeled as: Ma Huang, epitonin or sida coridfolia
Caffine – in herbal form may be listed as: guarana, mate and kola nut. In large doses,
can cause dehydration.
Herbal Supplements
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Effects of Alcohol on Performance
Information obtained from article written by Aaron Shelly – Director of Sports
Performance and Nutrition at Texas Tech.
It has been estimated that the average American college student drinks more than34 gallons of alcohol a year. Alcohol may provide as much as 20% of calories in the
diet of some drinkers. This section will take a look at some of the effects alcoholcan have on the performance of athletes.
Dehydration Alcohol is a powerful diurectic which can cause severe dehydration and
electrolyte imbalances.
Severe dehydration can require several days to a full week to recover.
When dehydrated, an athlete is at greater risk for muscular injuries such as:
cramps, muscle pulls and muscular strains.
Dehydration also contributes to decreased appetite and muscle wasting(losing muscle mass)
Loss of muscle mass results in decreases in strength.
Testosterone Binge drinking can dramatically decrease serum testosterone
Lowered testosterone can result in reduced: aggression, lean muscle mass,muscular recovery
Performance
Alcohol use will also result in impaired reaction time and mental acuity for up
to several days Alcohol consumption will cause a decrease in hand-eye coordination
Alcohol interferes with lactic acid breakdown which results in increased
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SUMMER CONDITIONING PYRAMID
CAMP
STRENGTH PHASEJUNE
M-T-Th-F WORKOUTSOLY/PWR LIFT SPLIT
MED VOL/HIGH INT
SPEED & POWERJULY
M-T-Th-F
SAQ & OLY/PREHAB & PWR
LOW VOL/HIGHEST INT
3 sets of 3 @ 90-95%
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MONDAY
EXERCISES SETS/REPS REST SETS/REPS REST SETS/REPS REST SETS/REPS RESTDaily Warm-Up 2 x 20yds :10 2 x 20yds :10 2 x 20yds :10 2 x 20yds :10
Seated Arm Pump 2 x 10sec :20 3 x 10sec :20 4 x 10sec :20 5 x 10sec :20
Foot Fire 2 x 10yds :45 3 x 10yds :45 4 x 10yds :45 5 x 10yds :45
Form Sprints-75% 2 x 50yds :30 3 x 50yds :30 4 x 50yds :30 5 x 50yds :30
TUESDAYEXERCISES SETS/REPS REST SETS/REPS REST SETS/REPS REST SETS/REPS REST
Daily Warm-Up 2 x 20yds :10 2 x 20yds :10 2 x 20yds :10 2 x 20yds :10
Ski Hops 2 x 10yds :20 3 x 10yds :20 4 x 10yds :20 5 x 10yds :20
Ali Shuffle 2 x 10yds :20 3 x 10yds :20 4 x 10yds :20 5 x 10yds :20
Split Hops 2 x 10yds :20 3 x 10yds :20 4 x 10yds :20 5 x 10yds :20
Single Leg Skip Hops 2 x 10yds :20 3 x 10yds :20 4 x 10yds :20 5 x 10yds :20
THURSDAYEXERCISES SETS/REPS REST SETS/REPS REST SETS/REPS REST SETS/REPS REST
Daily Warm-Up 2 x 20yds :10 2 x 20yds :10 2 x 20yds :10 2 x 20yds :10
Seated Arm Pump 2 x 10sec :20 3 x 10sec :20 4 x 10sec :20 5 x 10sec :20
Foot Fire 2 x 10yds :45 3 x 10yds :45 4 x 10yds :45 5 x 10yds :45
SAQ (Speed, Agility, Quickness) WORKOUTS
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SPEED DRILLS
LINE DRILLS
WEEK 1 WEEK 2 WEEK 3 WEEK 4
WEEK 1 WEEK 2 WEEK 3 WEEK 4
SPEED DRILLS
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MONDAY
EXERCISES SETS/REPS REST SETS/REPS REST SETS/REPS REST SETS/REPS RESTDaily Warm-Up 2 x 20yds :10 2 x 20yds :10 2 x 20yds :10 2 x 20yds :10
Seated Arm Pump 2 x 10sec :20 2 x 10sec :20 2 x 10sec :20 2 x 10sec :20
Foot Fire 2 x 10yds :45 2 x 10yds :45 2 x 10yds :45 2 x 10yds :45
Form Sprints-75% 2 x 50yds :30 2 x 50yds :30 2 x 50yds :30 2 x 50yds :30
10yd Scrambles 5 sets :30 5 sets :30 5 sets :30 5 sets :30
20yd Scrambles 3 sets :30 4 sets :30 5 sets :30 5 sets :30
40yd Scrambles 2 sets :30 3 sets :30 4 sets :30 5 sets :30
TUESDAYEXERCISES SETS/REPS REST SETS/REPS REST SETS/REPS REST SETS/REPS REST
Daily Warm-Up 2 x 20yds :10 2 x 20yds :10 2 x 20yds :10 2 x 20yds :10
Lead Step 2 x 10yds :20 2 x 10yds :20 2 x 10yds :20 2 x 10yds :20
Bunny Hops 2 x 10yds :20 2 x 10yds :20 2 x 10yds :20 2 x 10yds :20
Slalom Hops 2 x 10yds :20 2 x 10yds :20 2 x 10yds :20 2 x 10yds :20
Single Leg Slalom Hops 2 x 10yds :20 2 x 10yds :20 2 x 10yds :20 2 x 10yds :20
Icky Shuffle 2 x 10yds :20 2 x 10yds :20 2 x 10yds :20 2 x 10yds :20
Pro Agility 2 sets :20 3 sets :20 4 sets :20 5 sets :20
L Drill 2 sets :20 3 sets :20 4 sets :20 5 sets :20
4 Corner Series 2 sets :20 3 sets :20 4 sets :20 5 sets :20
THURSDAY
AGILITY DRILLS
SAQ (Speed, Agility, Quickness) WORKOUTS
WEEK 9 WEEK 10 WEEK 11 WEEK 12
SPEED DRILLS
WEEK 9 WEEK 10 WEEK 11 WEEK 12
LADDER DRILLS
WEEK 9 WEEK 10 WEEK 11 WEEK 12
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T Drill 2 sets :20 3 sets :20 4 sets :20 5 sets :20
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DAILY WARM-UP
ALL DRILLS ARE PERFORMED FOR 2 SETS x 20yds
1. Form Walk
Walk lifting knee and toe parallel with ground. Use arms as running. Rise up
toes of each step.
2. Shuffle Walk Lower hips. Step laterally and follow with back leg. Never bring feet closer than
shoulder width apart.
3.
Form SkipSame as form walk but drive off the ground slightly and raise knee more
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9. Lunge Walk Walking, step out and drop back knee to ground. Do not allow front knee to
move past front toe. Step up and reach through with next step as stepping over
a fence.
10. Reverse Lunge Walk Same as Lunge Walk but reverse.
11. Russian March Walking forward, kick foot out in front of body with knee straight stretching
hamstring.
12. Walking Toe Touch
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LINE DRILLS
SKI HOPSOn two feet, hop as quickly as possible
across a line for 5yds. Get as many hops in
as possible.
SINGLE LEG SKI HOPSHop on one leg diagonally through the
ladder.
RLRL
RL
RL
RL
RLRL
RL
RL
RL
RL
RR
R
R
R
RR
R
R
R
R
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ALI SHUFFLE
Standing feet together, step with foot in
direction of movement down the line (to
right, right foot 1st), then left foot. Feet
move in a tapping motion.
SPLIT HOPS
Start with feet splitting the line. Hop
switching feet back and forth as you move
down the line.
R
R
L
R
L
R
L
R
L
R
L
R
L
1
1
2
1
2
1
2
1
2
1
2
1
2
R
L
R
L
R
L
R
L
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FOOT LADDER DRILLSUse tape to design your ladder with at least 10 holes– Each hole should be a 1’ x 1’ square.
SINGLE STEPRun through ladder one foot in each hole
DOUBLE STEPRun through ladder with 2 steps in ea hole
R
L
R
L
RL
RL
RL
RL
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LEAD STEPFacing sideways, take two steps in each
hole moving through the ladder laterally.
BUNNY HOPSHop on two feet through ladder. Stay as
close to the floor as possible.
R
L
R
L
R
L
R
L
R
L
RL
RL
RL
RL
RL
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SLALOM HOPSHop through the ladder diagonally.
SINGLE LEG SLALOM HOPSHop diagonally down the side of the ladder
RL
RL
RL
RL
RL
R
R
R
R
R
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SINGLE LEG BUNNY HOPSHop on one leg through each hold of the
ladder.
SNAKE HOPHop on two feet twisting through each
rung of the ladder in an S shape.
R
R
R
R
R
RRL
R
LRL
R
L
RLR
LRL
R
L
RLR
L
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ICKY SHUFFLEIn a diagonal movement, take two steps in
each hole, then one step outside the
ladder – Right foot outside the right side of
the ladder and left foot outside the leftside of the ladder.
R
R
R
R
L
L
R
L
L
L
L
R
L R
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SPEED DRILLS
Seated Arm Pumps Sitting on the ground. Hold arms in a sprinting position (elbows bent at 90
degrees). Pump arms slowly then progressively faster until pumping as fast
as possible.
Foot Fire This drill is just like “High Knees” with the difference being that the knees
are only half as high as High Knees. Start slowly focusing on rhythm then
get faster only moving arms and legs as fast as possible.
Hill/Stadium Sprints 20-40yds up a 10-15 degree incline. Sprint with focus on leg drive
Scrambles Lying on your stomach with hands in position as to do a push-up. On signal,
press up and turn legs over as fast as possible accelerating for theprescribed distance.
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BAG DRILLS
SINGLE STEP HIGH KNEES
DRILL SET-UP:Set-up 5 agility bags approximately one yard apart. Place a cone on both sides of the
bags 5yds apart.
STARTING POSITION: Start behind the cone and FINISH through the cone.
DRILL MOVEMENT: Sprint from the cone to the first bag then transition to stepping one step in
between each bag. Don’t lean back as you run through the bags.
SPECIAL NOTES:If you do not have access to bag, 12” cones can work.
DOUBLE STEP HIGH KNEES
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LEAD STEP
DRILL SET-UP: Set-up 5 agility bags approximately one yard apart. Place a cone on both sides of the
bags 5yds apart.
STARTING POSITION: Start behind the cone and FINISH through the cone.
DRILL MOVEMENT: Sprint from the cone to the first bag then transition to stepping two steps in
between each bag facing sideways. Don’t hop!
SPECIAL NOTES: If you do not have access to bag, 12” cones can work.
SHUFFLE WEAVE
FACING THIS DIRECTION
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BACKPEDAL WEAVE
DRILL SET-UP: Set-up 5 agility bags approximately one yard apart. Place a cone on both sides of the
bags 5yds apart.
STARTING POSITION: Start behind the cone and FINISH through the cone.
DRILL MOVEMENT: Sprint from the cone to the top of the first bag then transition to a backpedal
through the 1st & 2nd bags. Repeat to sprint between the 2nd and 3rd bag, backpedal between the 3rd and
4th bag, then sprint between the 4th and 5th bag to FINISH through the cone. Keep your shoulders square
to the bags.
SPECIAL NOTES: If you do not have access to bag, 12” cones can work.
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SINGLE LEG BUNNY HOPS
DRILL SET-UP: Set-up 5 agility bags approximately one yard apart. Place a cone on both sides of the
bags 5yds apart.
STARTING POSITION: Start behind the cone and FINISH through the cone.
DRILL MOVEMENT: Sprint from the cone to the front of the first bag then transition to a single leg hop
through the bags. Hop only on one leg through the bags. Once you get through the bags, spring
through the cone. On your return through the bags, switch to hopping on the opposite leg.
SPECIAL NOTES: If you do not have access to bag, 12” cones can work.
SPRINT WEAVE
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AGILITY DRILLS
PRO AGILITY
DRILL SET-UP: 3 Cones 5 yards apart covering a total of 10 yards
STARTING POSITION: Begin in a 3 point stance with down hand on the yard line. You stance should be
splitting the yard line.
DRILL MOVEMENT: Begin by sprinting either 5 yards to the right or left touching the line with the
corresponding hand the direction you chose; going to the right touch with the right and if you go to the
left touch with the left. After touching the first line turn and sprint 10 yards touching the line with the
corresponding hand to the direction you went. Finish the drill sprinting back through the starting line.
L DRILL
5yds 5yds
start
finish
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4 CORNER CONE SERIES
***PERFORM EACH OF THE FOUR DRILLS***
4 CORNERS SPRINT: Sprint from start to finish; stay under control in the turns and cone not hit the
cones. Sprint as fast as you can to finish the drill.
4 CORNERS SHUFFLE: Face into the center of the square; starting in good athletic position with knees &
hips bent and shoulders over your toes. Perform the drill by shuffling around the outside of the square;
moving as fast as possible around the square. Perform the drill going one direction and then perform
the drill going the other direction, always do the drill both directions.
4 CORNERS BACK PEDAL:
Begin by starting with your back to the direction you will be performing thedrill. Back pedal around the outside of the cones; focusing on staying low during.
4 CORNERS MEDALY: Begin by sprinting from the first cone to the 2nd cone. Then shuffle facing into
(5yds)
(5yds)
(5yds)
(5yds)
start
finish
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THREE CONE WHEEL
CONE SET-UP: Using 3 cones set-up in a triangle all 5 Yards apart.
DRILL MOVEMENT: Begin starting 5 yards from cone #1, sprint around cone 1 and then cone 2 and
finally around cone 3 sprint 5 yards past cone 3. Once you get to that line; backpedal all the way back
through the finish which is 5 yards from that line.
SPECIAL NOTES: Stay under control and do not knock over cones. Go around the cones not over them.
T DRILL
(5yds)
(5yds)
start finish
(5yds)
1 y s
(5yds)
sprint backpedal
shuffle
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Rest 1 minute between all sets and 2 minutes between exercises
DAY 1EXERCISES SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS
Bench Press 5 x 12 5 x 10 5 x 10 5 x 8
Bent Over Row 5 x 12 5 x 10 5 x 10 5 x 8
DB Incline Bench 5 x 12 5 x 10 5 x 10 5 x 8
Pulldowns 5 x 12 5 x 10 5 x 10 5 x 8
BB Standing Military 5 x 12 5 x 10 5 x 10 5 x 8
Close Grip Push-Ups 3 x 12 3 x 10 3 x 10 3 x 8
DAY 2EXERCISES SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS
Front Squat 5 x 12 5 x 10 5 x 10 5 x 8
Deadlift 5 x 12 5 x 10 5 x 10 5 x 8
GH Raise 5 x 12 5 x 10 5 x 10 5 x 8
Leg Press 5 x 12 5 x 10 5 x 10 5 x 8
DB Shrugs 3 x 12 3 x 12 3 x 12 3 x 12Toe Raises 2 x 12 2 x 12 2 x 12 2 x 12
DAY 3EXERCISES SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS
Incline Bench 5 x 12 5 x 10 5 x 10 5 x 8
Sissy Pull-Ups 5 x 12 5 x 10 5 x 10 5 x 8
Close Grip Bench 5 x 12 5 x 10 5 x 10 5 x 8Pulldowns (Rev Grip) 5 x 12 5 x 10 5 x 10 5 x 8
DB Sh ld P 5 12 5 10 5 10 5 8
WEEK 1 WEEK 2 WEEK 3 WE
WEEK 1 WEEK 2 WEEK 3 WE
PRE-SEASON LIFT (MAY)
WEEK 1 WEEK 2 WEEK 3 WE
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MAX EST
MAX EST
MAX EST
K 4
K 4
K 4
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Rest 1.5 minutes between all sets and 3 minutes between exercises
Complete 1 x 10 Warm-Up set for the first and second exercise of each day at 50% of your max
DAY 1
EXERCISES SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX ESTPlyo Box Routine 1 x 10 ea 2 x 10 ea 2 x 10 ea 3 x 10 ea
Deadlift 4 x 6 4 x 5
Rack Deadlift 4 x 6 4 x 5
DB Up Right Row 4 x 6 4 x 6 4 x 5 4 x 5
Weighted Pull-Ups 4 x 6 4 x 6 4 x 5 4 x 5
Good Morning 3 x 6 3 x 6 3 x 6 3 x 6
DB Row 3 x 6 each 3 x 6 each 3 x 6 each 3 x 6 each
BB Shrugs 3 x 6 3 x 6 3 x 6 3 x 6Bicep Choice 3 x 6 3 x 6 3 x 6 3 x 6
DAY 2EXERCISES SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST
Mobility Routine 1 x 10 ea 1 x 10 ea 1 x 10 ea 1 x 10 ea
Bench Press 4 x 6 4 x 5
Towel Bench 4 x 6 4 x 5
Front Squat 4 x 6 4 x 6 4 x 5 4 x 5
CG Military Press 4 x 6 4 x 6 4 x 5 4 x 5
Close Grip Bench 3 x 6 3 x 6 3 x 6 3 x 6
Single Leg Squat 3 x 6 3 x 6 3 x 6 3 x 6
Tricep Choice 3 x 6 3 x 6 3 x 6 3 x 6
DAY 3EXERCISES SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST
Plyo Box Routine 1 x 10 ea 2 x 10 ea 2 x 10 ea 3 x 10 ea
Power Clean Progression
WEEK 8
PRE-SEASON LIFT (JUNE)
WEEK 5 WEEK 6 WEEK 7
WEEK 5 WEEK 6 WEEK 7
WEEK 5 WEEK 6 WEEK 7
WEEK 8
WEEK 8
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Rest 2 minutes between all sets and 4 minutes between exercises
DAY 1EXERCISES SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST
Medicine Ball Routine 1 x 10 ea 2 x 10 ea 2 x 10 ea 2 x 10 ea
Mobility Routine 1 x 10 ea 1 x 10 ea 1 x 10 ea 1 x 10 ea
Power Clean Progression
- Jump Shrug & High Pull2 x 5 ea 2 x 5 ea 2 x 5 ea 2 x 5 ea
Hang Clean 4 x 3 4 x 3 4 x 3 4 x 3
Squat 4 x 3 4 x 3
Box Squat 4 x 3 4 x 3
Romanian Deadlift 3 x 6 3 x 6 3 x 6 3 x 6Overhead Lunge 3 x 6 ea 3 x 6 ea 3 x 6 ea 3 x 6 ea
BB Shrugs 3 x 6 3 x 6 3 x 6 3 x 6
DAY 2EXERCISES SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST
Core Routine 2 x 10 ea 2 x 10 ea 2 x 10 ea 2 x 10 ea
Jerk 4 x 3 4 x 3 4 x 3 4 x 3
Marine Push-ups 3 x 10 3 x 10 3 x 10 3 x 10Bench Press 4 x 3 4 x 3
Towel Bench 4 x 3 4 x 3
Weighted Dips 3 x 6 3 x 6 3 x 6 3 x 6
Weighted Pull-ups 3 x 6 3 x 6 3 x 6 3 x 6
Fast Sissy Pull-ups 3 x 10 3 x 10 3 x 10 3 x 10
Bicep Choice 2 x 6 2 x 6 2 x 6 2 x 6
Tricep Choice 2 x 6 2 x 6 2 x 6 2 x 6
DAY 3EXERCISES SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST SETS/REPS MAX EST
WEEK 9 WEEK 10 WEEK 11 WEEK 12
WEEK 9 WEEK 10 WEEK 11 WEEK 12
PRE-SEASON LIFT (JULY)
WEEK 9 WEEK 10 WEEK 11 WEEK 12
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SUBSTITUTE EXERCISES
For those of you who do not have access to a weight room, this is not an excuse for not getting stronger
during the summer. Below are alternative exercises to get you going.
LOWER BODY
Body Weight Squats
Lunges and Lunge Walks – bodyweight only or add some sort of weight and carry in arms or
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Single-Leg Squats – Standing on one leg, squat as low as possible and return to standing.
Stability Ball Leg Curls – Awesome hamstring exercise!!! All you really need is $3.00 bouncyball from wal-mart or dollar general. Lying on your back with heels on the ball, lift hips off the ground,then pull heels in toward butt. As heels come in, continue to lift hips higher – Always keep hips higher
than heels.
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SL RDL (Single Leg Romanian Deadlift)
UPPER BODY
Push-Ups
Close Grip Push-Ups
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Reverse Dips
Handstand Push-Ups
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Sissy Pull-Ups
Dips
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CORE ROUTINE
4 Way Bridges – 2 sets x hold each for 20 seconds
Pointer – 2 sets of 10 each arm/leg.On all fours, lift left arm and right leg to parallel to floor or higher and hold for 1-3 seconds. Then draw
elbow and knee together and touch together and hold for 1-3 seconds.
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Spider Twist – 2 sets of 10In a push-up position, draw right knee to right elbow, then draw right knee across body to left elbow,
then right knee back to right elbow and return to push-up position. Alternate legs. Keep head & neck in
a neutral position.
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MEDICINE BALL ROUTINEPerform each exercise for 2-3 sets of 10
RUSSIAN TWISTS
-Begin by putting ball at bellybutton height arms lengthaway from body and behindyour right or left hip.-Start by moving ball to the rightor left.- Keep core tight and turn/rotate
back foot to allow greaterrange of motion on exercise.
CHOPS
-Start with ball overhead atarms length.-Stop the ball when it isbetween your feet.-Repeat
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SINGLE LEG RUSSIAN TWIST
-See Russian Twist exercise-Perform on one leg
SINGLE LEG RUSSIAN TWIST
-See Russian Twist exercise-Perform on one leg
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MOBILITY ROUTINE
Perform 2 to 5 sets of each exercise
PVC Overhead Squat – With a wood dowel, PVC Pipe or light barbell, take a wide grip with elbows
locked and pressed above the head. Squat, keeping the knees tracking in line with toes and behind the
toes. Keep head up, back flat and bar just behind the head. Squat and hold as deep as possible.
Hurdle Walk – With hurdles set at mid-thigh to hip height, walk over a series of 5 to 10 hurdles. Focus
on knee height and clearance of the foot without twisting or turning the leg.
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Hurdle Unders – Going sideways through a series of 5 to 10 hurdles set at hip height, skip sideways
focusing in knee height and foot clearance.
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PLYO BOX ROUTINEPerform 2-5 sets of 10 of each exercise
Box Landing – Step on to a box 12” to 36” high. Step off and land a good athletic stance. A good
athletic stance looks like a LB’s pre-snap stance – Hip, knee and ankle bend, flat back, head straight, and
hands at pockets with elbows bent.
Jump to Box with Landing – Jump to a box 12” to 36” high. Step off and make a good landing as in Box
Landings. Reset and jump to next box and repeat.
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CONVERSION CHARTS
How to use the conversion chart:
The conversion charts are used to estimate the amount of weight you are going to usefor each weight training set. Please note that a series of charts are provided thatrepresent all the rep progressions used in the design of the program. The use of thesecharts requires that you gain a fairly accurate indication of your strength levels in eachlift. If you do not have an idea of what your max is for a certain lift, you should shoot for
a lower maximum weight until you can prove to yourself that you can handle a heaviermaximum weight. Then begin to progress for that weight.
As you get stronger, you will be able to complete more reps with the prescribed weight. At that point, bump up to the next higher maximum weight level.
See the example of the chart below...
3 sets of 10
MAX 100 110 120 130 140 150 160 170 180 190
Set 1 65 70 80 85 90 100 105 110 115 125
Set 2 70 75 85 90 100 105 110 120 125 135
Set 3 75 85 90 90 105 115 120 130 135 145
As an example, you feel your best effort in the Clean is 170 lbs. Simply use the three
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SET 100 110 120 130 140 150 160 170 180 1901 50 55 60 65 70 75 80 85 90 95
2 55 60 65 70 75 85 90 95 100 105
3 60 65 70 80 85 90 95 100 110 115
4 65 70 80 85 90 100 105 110 115 125
5 65 70 80 85 90 100 105 110 115 125
SET 200 210 220 230 240 250 260 270 280 290
1 100 105 110 115 120 125 130 135 140 145
2 110 115 120 125 130 140 145 150 155 160
3 120 125 130 140 145 150 155 160 170 175
4 130 135 145 150 155 160 170 175 180 190
5 130 135 145 150 155 160 170 175 180 190
SET 300 310 320 330 340 350 360 370 380 390
1 150 155 160 165 170 175 180 185 190 1952 165 170 175 180 185 195 200 205 210 215
3 180 185 190 200 205 210 215 220 230 235
4 195 200 210 215 220 225 235 240 245 255
5 195 200 210 215 220 225 235 240 245 255
SET 400 410 420 430 440 450 460 470 480 490
1 200 205 210 215 220 225 230 235 240 245
2 220 225 230 235 240 245 255 255 265 270
3 240 245 250 260 265 270 275 280 290 295
5 x 12 CHART
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SET 100 110 120 130 140 150 160 170 180 1901 55 60 65 70 75 80 85 90 95 100
2 60 65 70 80 85 90 95 100 110 115
3 65 70 80 85 90 100 105 110 115 125
4 70 75 85 90 100 105 110 120 125 135
5 70 75 85 90 100 105 110 120 125 135
SET 200 210 220 230 240 250 260 270 280 290
1 110 115 120 125 130 140 145 150 155 160
2 120 125 130 140 145 150 155 160 170 175
3 130 135 145 150 155 165 170 175 180 190
4 140 145 155 160 170 175 180 190 195 205
5 140 145 155 160 170 175 180 190 195 205
SET 300 310 320 330 340 350 360 370 380 390
1 165 170 175 180 185 195 200 205 210 2152 180 185 190 200 205 210 215 220 230 235
3 195 200 210 215 220 230 235 240 245 255
4 210 215 225 230 240 245 250 260 265 275
5 210 215 225 230 240 245 250 260 265 275
SET 400 410 420 430 440 450 460 470 480 490
1 220 225 230 235 240 250 255 260 265 270
2 240 245 250 260 265 270 275 280 290 295
3 260 265 270 280 285 295 300 305 310 320
5 x 10 CHART
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SET 100 110 120 130 140 150 160 170 180 1901 60 65 70 75 85 90 95 100 110 115
2 65 70 75 80 90 95 100 105 115 120
3 70 75 80 90 95 100 110 115 120 130
4 75 80 90 95 100 110 115 125 120 140
5 75 80 90 95 100 110 115 125 120 140
SET 200 210 220 230 240 250 260 270 280 290
1 120 125 130 140 145 150 155 160 170 175
2 125 130 140 145 150 160 165 170 175 185
3 135 145 150 155 165 170 175 185 190 195
4 145 155 160 170 175 185 190 195 205 210
5 145 155 160 170 175 185 190 195 205 210
SET 300 310 320 330 340 350 360 370 380 390
1 180 185 190 200 205 210 215 225 230 2352 190 195 200 210 215 220 225 235 240 245
3 205 210 220 225 230 240 245 250 260 265
4 220 225 235 240 250 255 265 270 275 285
5 220 225 235 240 250 255 265 270 275 285
SET 400 410 420 430 440 450 460 470 480 490
1 240 245 250 255 265 270 275 280 290 300
2 260 265 270 275 285 290 295 300 310 320
3 270 280 285 290 300 305 315 320 325 335
5 x 8 CHART
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SET 100 110 120 130 140 150 160 170 180 1901 65 70 75 80 90 95 100 105 115 120
2 70 75 80 90 95 100 110 115 120 130
3 75 80 90 95 100 110 115 125 120 140
4 80 90 100 105 115 125 130 140 150 155
SET 200 210 220 230 240 250 260 270 280 290
1 135 145 150 155 165 170 175 185 190 195
2 140 150 155 165 170 180 185 190 200 205
3 145 155 160 170 175 185 190 195 205 210
4 160 170 180 190 195 205 215 220 230 240
SET 300 310 320 330 340 350 360 370 380 390
1 205 210 220 225 230 240 245 250 260 265
2 215 220 225 235 240 250 255 265 270 275
3 220 225 235 240 250 255 265 270 275 2854 245 255 260 270 280 285 295 305 310 320
SET 400 410 420 430 440 450 460 470 480 490
1 270 280 285 290 300 305 315 320 325 335
2 285 290 300 305 310 320 325 335 340 350
3 290 300 305 315 320 330 335 345 350 360
4 330 335 345 355 360 370 375 385 395 400
SET 500 510 520 530 540 550 560 570 580 590
4 x 6 CHART
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SET 100 110 120 130 140 150 160 170 180 1901 70 75 80 90 95 100 110 115 120 130
2 75 85 90 100 105 115 120 130 135 145
3 80 85 95 100 110 115 125 135 140 150
4 85 95 100 110 120 130 135 145 155 160
SET 200 210 220 230 240 250 260 270 280 290
1 135 145 150 155 165 170 175 185 190 195
2 150 160 165 175 180 190 195 205 210 220
3 155 165 170 180 185 195 205 210 220 225
4 170 180 185 195 205 215 220 230 240 245
SET 300 310 320 330 340 350 360 370 380 390
1 205 210 220 225 230 240 245 250 260 265
2 225 235 240 250 255 265 270 280 285 295
3 235 240 250 255 265 275 280 290 295 3054 255 265 270 280 290 300 305 315 325 330
SET 400 410 420 430 440 450 460 470 480 490
1 280 285 295 300 310 315 320 330 335 345
2 300 310 315 325 330 340 345 355 360 370
3 310 320 330 335 345 350 360 365 375 380
4 340 350 355 365 375 385 390 400 410 415
SET 500 510 520 530 540 550 560 570 580 590
4 x 5 CHART
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1-3 warm-up sets should be performed before beginning chart
SET 100 110 120 130 140 150 160 170 180 190
1 75 85 90 100 105 115 120 130 135 145
2 80 90 95 105 110 120 130 135 145 150
3 85 95 100 110 120 130 135 145 155 160
4 90 100 110 115 125 135 145 155 160 170
SET 200 210 220 230 240 250 260 270 280 290
1 150 160 165 175 180 190 195 205 210 220
2 160 170 175 185 190 200 210 215 225 230
3 170 180 185 195 205 215 220 230 240 245
4 180 190 200 205 215 225 235 245 250 260
SET 300 310 320 330 340 350 360 370 380 390
1 225 235 240 250 255 265 270 280 285 295
2 240 250 255 265 270 280 290 295 305 3103 255 265 270 280 290 300 305 315 325 330
4 270 280 290 295 305 315 325 335 340 350
SET 400 410 420 430 440 450 460 470 480 490
1 300 310 315 325 330 340 345 355 360 370
2 320 330 335 345 350 360 370 375 385 390
3 340 350 355 365 375 385 390 400 410 415
4 360 370 380 385 395 405 415 425 430 440
4 x 3 CHART
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HALF GASSERS Sprint across field from one sideline to another. Touch line with foot.
300yd SHUTTLESet two cones 25yds apart. Sprint from cone one to cone two (25yds) and return. Repeat for a total of 6
down and backs equally a total of 300yds.
start
finish
25yd Down & Back 6 times = 300yds
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FLEXIBILITY ROUTINE
Following your workout, complete each of these stretches holding each stretch for 10-20 seconds each.
1. Arm Cross Stretch
2.
Tricep Stretch
3. Shoulder Stretch (Behind-the-Back)
4.
Wrist Stretch (each direction)
5.
Trap & Neck Stretch
6.
Calf Stretch
7.
Cobra
8.
Child’s Pose
9.
Lunge Stretch
10.
Quad Stretch
11.
Saigon Squat12.
Standing V (middle, left, right)
13.
Hip Twister
14.
Seated V (middle, left, right)
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POWER CLEAN
PROGRESSION
POWER CLEAN PROGRESSION 1
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POWER CLEAN PROGRESSION 1
Correct Foot PositionPerforming a clean is very similar to
performing a vertical jump. Because of this,
it makes sense to establish a correct jump
position with the feet as a starting point.
To accomplish this, step forward as if
performing a two-footed vertical jump, but
instead of actually jumping, freeze in a two-
footed jump position. The majority of the
time this will put your feet in a good starting
position.
POWER CLEAN PROGRESSION 2
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POWER CLEAN PROGRESSION 2
Hand Position
The next step is to learn correct hand position. Place your hands on the bar slightly widerthan the legs in a palm down position with the thumbs pointed toward the midline of
the body.
When the hands are correctly placed on the bar, the tips of the thumbs will just touch
the legs. This step provides a good starting hand position that can be adjusted based on
individual preference.
POWER CLEAN PROGRESSION 3
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POWER CLEAN PROGRESSION 3
Starting PositionLearning the clean from a “Hang” above the knee position
makes the learning process
easier. After you're able to consistently perform the
movement correctly from the Hang position, you can begin
learning the movement from the floor.
Establishing the correct start position from the hang
requires you to first set your foot
and hand position correctly and then lift the bar above theknees by deadlifting the bar to
the mid-thigh. At this point, slide the bar down the thighs to
a position just above the
kneecap. The head should be up, the back arched, and the
shoulders slightly forward of
the bar.
The most common mistake at this point is to place yourself
in a position where the shoulders are behind the bar. When
you attempt to fix this position, the usual mistake is to
correct the position by changing the height of the bar on the
legs. Normally, the correct position can be accomplished by
reducing the degree of flexion at the knee
joints, which causes the shoulders to shift forward of the
bar.
POWER CLEAN PROGRESSION 4
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POWER CLEAN PROGRESSION 4
Jump Shrug
From the Hang position, perform a vertical jump so that the hips are fully extended, the
back is flat, the head is up, and the heels are
off the ground.
At the top position, aggressively shrug the
shoulders straight up, keeping the arms
straight and attempting to cover the ears with
the shoulders. Make sure to not initiate this
shrugging action too soon; it should only occur
at the top of the jump.
POWER CLEAN PROGRESSION 5
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POWER CLEAN PROGRESSION 5
High Pull
Progress from the Jump Shrug into a High Pullposition so that the bar reaches sternum
height.
Emphasize keeping the elbows over the wrists
and the bar tight to the body as it's pulled
to the sternum.
POWER CLEAN PROGRESSION 6
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POWER CLEAN PROGRESSION 6
Hang CleanOnce the bar reaches sternum height, pull the
shoulders under the bar, dropping into a
semi-squat position. Sit back into a one-fourth
squat position, reaching back at the hips
with the heels on the floor and the knees
behind the toes.
At the top of the high pull the elbows are
brought up high and the bar is caught on the
fingertips and deltoids. In this rack position,
the head is up, the back is flat, the elbows
are high, and the heels are snapped down.
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EXERCISE DESCRIPTIONS
BENCH PRESS
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BENCH PRESS
Grip the bar at shoulder width or slightly wider. Thumbs wrapped around the bar, hands evenly spaced.
Position the bar above the eyes at the start, arms straight. The feet must remain on the floor, rear end on the
bench, and the head and shoulder stationary. Squeeze the shoulder blades together, put the head flat on thebench and feet flat on the floor. Make sure that there are secure collars on each side of the bar and that it is
evenly loaded.
Lower the bar slowly to the nipples. Keep the elbows under the bar. Touch the chest lightly making sure not to
bounce. Forcefully, but under control, press the bar back up to arm length. Be sure no to raise the rear end off
the bench while pressing. Slow the bar down when nearing the top so that control is maintained. The elbows
must be under and inward slightly of the bar. If they flare out this will put excessive strain on the shoulder
joint.
BENT OVER ROW
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BENT OVER ROW
Grip the bar shoulder width or slightly wider. Thumbs wrapped around the bar and
evenly spaced. Feet inside of shoulder width, lock the lower back. Keep eyes up.
Pull the bar to nipple level and squeeze the shoulder blades together. Pause at the
top and slowly lower bar.
BOX SQUAT
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BOX SQUAT
Same as SQUAT, but place a box approximately 19” high behind you. For those under
5’9” use a 17” high box and for those over 6’2” use a box 21” high. Squat and touch
the box with your butt. DO NOT sit on the box placing all the weight on your spine.
CHIN UPS
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CHIN-UPS
With an underhand grip, pull your upper chest to the bar and loweruntil your arms are completely extended.
CLOSE GRIP BENCH
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CLOSE GRIP BENCH
As with Bench Press, keep body flat on the bench, head back and feet flaton floor. Grip bar with a shoulder width grip and wrap thumbs around bar.
Lower while keeping elbows along ribs.
CLOSE GRIP PUSH UPS
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CLOSE GRIP PUSH-UPS
Hands should be 4 to 8 inches apart. Keep elbow close to ribs. Lower as
close to floor as possible.
DEADLIFT
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DEADLIFT
Shoulder width stance. Use an overhand or over/under alternate grip slightly outside
of your knees. Keep back tight and chest and chin out. Pull through your heels
keeping the bar as close to the shins as possible. Use the legs as much as possible.
DB DEADLIFT
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DB DEADLIFT
With DBs in hand, squat as low as possible. Keep DBs in line withankles. Keep chest up.
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RACK DEADLIFT
Set a bar on safety catches in a rack so that bar is just above theknees. Complete the second half of the deadlift. Pull through the
heels and finish on the balls of the feet.
DIPS
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DIPS
Lower yourself so that your upper arms are below parallel. Have a slight forward body
lean. To add weight use a weight belt or place a DB between your knees.
FRONT SQUAT
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FRONT SQUAT
Address bar so that it lays on front of shoulders as tight to the Adam’s Apple as
possible. Cross arms to help lock the bar. Keep elbows parallel with floor.
Squat with a flat back. Stay on ball of foot, not allowing knees to travel in front
of the toes.
FULL SQUAT
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FULL SQUAT
With bar on the back, keep back tight and flat, chest and chin out break at the hips and
squat. Keep weight on heels and keep knees behind toes. In a FULL SQUAT, go below
parallel. In order to complete a full squat, you must use less weight that a PARALLEL
SQUAT. This is to build the flexibility in the hips.
GH RAISE
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GH RAISE
On a Glute-Ham Raise Machine, position foot stirrups at a distance so you are able to
bend your knees and raise your upper body to vertical. Place feet in the stirrups and
lay so upper thighs are on the pad. Let your upper body hang while knees are
completely extended (locked out). Begin to raise your upper body. As your upper
body becomes parallel with the floor, begin to bend your knees. Complete the
exercise once you have reached vertical with your upper body. Lower and repeat.
GOOD MORNINGS
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GOOD MORNINGS
With a bar on the back, lock the lower back and stick the chest out.Keep a slight bend in the knees. Do not move the knees once the
exercise begins. Lower the upper body only at the hip (press the butt
back). Lower until you feel a stretch in the hamstrings.
INCLINE BENCH
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INCLINE BENCH
Grip the bar at shoulder width or slightly wider. Thumbs wrapped around the bar, hands evenly spaced. Position the bar above the
eyes at the start, arms straight. The feet must remain on the floor, rear end on the bench, and the head and shoulder stationary.
Squeeze the shoulder blades together, put the head flat on the bench and feet flat on the floor. Make sure that there are secure
collars on each side of the bar and that it is evenly loaded.
Lower the bar slowly to the upper chest. Keep the elbows under the bar. Touch the chest lightly making sure not to bounce.
Forcefully, but under control, press the bar back up to arm length. Be sure not to raise the rear end off the bench while pressing.
Slow the bar down when nearing the top so that control is maintained. The elbows must be under and inward slightly of the bar. If
they flare out this will put excessive strain on the shoulder joint.
DB INCLINE BENCH PRESS
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DB INCLINE BENCH PRESS
Grasp two dumbbells of even weight. Set them upright on the thighs. Slowly lie back onto the bench and
position the dumbbells at nipple level. Squeeze the shoulder blades together, put the head flat on the bench
and feet flat on the floor. Hand placement can vary from a standard “bench press” grip to one where the hands
are angled inwards slightly.
Press the dumbbells upward under control. When pressing, allow the dumbbells to come towards the mid-line
so that they touch lightly at the top. Pause and lower them back to the starting position . Do not stretch
excessively at the bottom. Another version of this exercise has the palms turning toward each other as you press
upwards. At the top the palms are facing each other and they rotate away from each other as the dumbbells are
lowered. When the set is complete, set the dumbbells back on the thighs upright. Sit up with dumbbells
carefully and return them to the rack.
JERK
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JERKWith feet slightly split and
bar resting on shoulders,
dip the knees and hips thenexplode out driving the bar
with the legs and hips.
Finish through with an
explosive punch from the
arms. As the bar clears the
head, rebend the knees andhips to “drop under” the
bar. Keep the feet split
during the entire lift.
1 2
3 4
BB STANDING MILITARY
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BB STANDING MILITARY
Standing ONLY! Grip bar with a shoulder width grip to slightly wider. With bar
across upper chest, press above head. Do not lean back to gain a mechanical
advantage as this is bad for the lower back. Slowly lower the bar.
LEG PRESS
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LEG PRESS
Do not allow weight too low so as to round your lower back. This can
damage lower back muscles.
LUNGE CHOICE
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LUNGE CHOICE
Choose any lunge variation with either a BB or DBs:
Pushback Lunge – step forward then pushback to a standing position.
Stepback Lunge – from a standing position, step back into a lunge and step back up to a standing position
Walking Lunge – lunge from step to step in an alternating fashion
Overhead Lunge – with barbell extended above the head (elbows locked), perform either a pushback,
stepback or walking lunge.
Side Lunge – With a wide “groin stretch” stance, hold one DB with both hands close and in front of the chest.
Lunge to one side, then to the other. Focus on getting the hips low and keeping the knee behind the toes.
PULLDOWNS
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PULLDOWNS
Grip bar with a shoulder width grip to slightly wider. Pull bar to upperchest, squeeze the shoulder blades and pause on the chest. Slowly allow
the bar to rise. Never pull bar behind head. This can damage the Rotator
Cuff muscles.
PULLDOWNS (REV GRIP)
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PULLDOWNS (REV GRIP)
Grip bar with an underhand grip shoulder-width. Pull elbows along ribsand squeeze at bottom.
PUSH PRESS
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PUSH PRESS
With the BB resting on the front shoulders, dip the knees and hips then explode out
driving the bar with the legs and hips. Finish through with an explosive punch fromthe arms. As the bar clears the head, rebend the knees and hips to “drop under” the
bar.
REVERSE DIPS
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REVERSE DIPS
With feet on one bench and hands on another, drop so that upperarms are parallel with floor then press to return.
ROMANIAN DEADLIFT (RDL)
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( )This exercise is
just like Good
Mornings butholding a bar in
front. Keep back
arched and
locked, chest out
and shoulders
back. Begin with
a slight bend inthe knees and
keep them
there. Push butt
back and lower
bar away from
legs until your
feel a hamstring
stretch then
return to
standing.
SINGLE LEG RDL (SL RDL)
http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Male/l/21_2.jpghttp://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Male/l/21_1.jpghttp://www.bodybuilding.com/exercises/exerciseImages/sequences/171/Male/l/171_2.jpghttp://www.bodybuilding.com/exercises/exerciseImages/sequences/171/Male/l/171_1.jpg
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SINGLE LEG RDL (SL RDL)
Single Leg Romanian Deadlift: With one DB or Kettlebell and standing onone foot, slight bend in the knee, keep back arched and chest out. Push
hips back and lower until you feel a stretch on the hamstrings.
DB ROW
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DB ROW
With DB in one hand, pull so that elbow rubs against ribs. Pull the elbow as high as
possible. Squeeze at the top and pause before lowering slowly.
SISSY PULL-UPS
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SISSY PULL UPS
Place bar in a rack. Lay under bar and grasp. Place feet in front of bodyon the floor (on a bench or stability ball for increased difficulty). While
keeping body flat as in doing a push-up, pull chest to bar and squeeze
shoulder blades together.
DB SHOULDER PRESS
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Standing, take DBs and press from shoulders with palms facing each other to
above the head. As you press, rotate so palms are facing away.
BB SHRUGS
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BB SHRUGS
With BB in hand, shrug the shoulders as high as possible. Squeeze the
shoulders at the top. Do not make circles with the shoulders – ONLY straight up
and down. Rounding the shoulders can damage shoulder cartilage.
DB SHRUGS
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DB SHRUGS
With DBs in hand, shrug the shoulders as high as possible. Squeeze the
shoulders at the top. Do not make circles with the shoulders – ONLY straight
up and down. Rounding the shoulders can damage shoulder cartilage.
SINGLE LEG SQUAT
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SINGLE LEG SQUAT
Using a DB, plate or kettlebell, or without weight, squat on one legwith free leg in front. For beginners, use hands to hang onto a steady
piece of equipment and use for balance and assistance.
SPLIT SQUAT
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SPLIT SQUAT
With DBs or a BB on the back, place on foot on an elevated object (bench,
box or step). Squat down on one leg so that thigh is parallel with floor.
Keep squatting knee behind front toes.
TOE RAISES
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With toes on an elevated surface and either a BB on the back or DBs inhand, raise up on the toes and slowly lower until you feel a stretch on the
calves.
TOWEL BENCH
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TOWEL BENCH
Perform the Bench Press as normal, but use a rolled-up towel, hard foam or block
as a stopping point for the bar. The item should stop the bar 3” to 6” above the
chest.
UPRIGHT ROW (URR)
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With DBs in each hand, pull to just under chin. Make to lead with the elbows – Keep
elbows high. Lower slowly.
FLEXIBILITY DESCRIPTIONS
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