Block 1
Field Hockey Summer 2016 Program Block 1: May 8 – June 4
Sunday
Monday
Block 2: June 5 – July 2
Tuesday
Wednesday
Block 3: July 3 – July 30
Thursday
Friday
Saturday
Lift Day 3
Cond Day
Option 1: 6 days/ week OFF
Lift Day 1
SAQ Day 1
Lift Day 2
SAQ Day 2
Option 2: 3 days/ week OFF
SAQ Day 1 Lift Day 1
OFF
SAQ Day 2 Lift Day 2
OFF
Lift Day 3 Cond Day
OFF
SAQ Warm-Up 2 laps around the field 10-15 Yards
Walking Lunge w/ twist
Carioca right
Inverted Hamstring
Carioca left
Quad Grab
Backward Skip w/ Ext. Rot.
Knee Hug
Sprint at 85%
Frankenstein Walk
High Knees
Figure 4
Ham Kicks
Lateral Lunge right
A Skips
Lateral Lunge left
B Skips
Sprint @ 75%
Backpedal
Skipping Knee Hug
Sprint at 95%
Skipping Frankenstein Walk
Exercise Directory Sprint Mechanics Wall Drills – Position both hands on a wall, with feet out far enough to put the body on a 45˚ angle. There are 3 different variations:
SL March - drive knee up, push through the ground on 1 leg (complete all reps on one leg, then switch) Alt Leg March - drive knee up, switching legs in the air (switch every time) 1, 2, 3, Switch - 3 knee drives, then hold (quick contact time between switches)
Foot Quickness Fast Feet Drills – Use a line on a court/field or tape down a line. Choose from the following drills. Rest time should be the same as the drill time, so if the drill is :30, you get :30 rest before going again. Alternate the starting foot/side.
2 ft Hop, Forward and Back 1 ft Hop, F and B 2 ft Hop, Lateral 1 ft Hop, Lateral Up, Up, Back, Back Scissors
:30 :15 ea :30 :15 ea :30 :30
Dot Drills – Put down 5 pieces of tape in the shape of an X. Choose from the following drills. Double leg drills are performed for :30, Single leg drills are :15 ea leg. Rest time is the same as the drill time.
Forward and Back – Start with feet apart on the two pieces of tape at the bottom of the X. Hop both feet to the middle of the X, then feet apart at the two pieces of tape at the top of the X. Hop backwards, both feet in the middle, then back again to the starting position. (Face the same direction the whole time.)
Forward and Turn – Begin as described above, but make a half turn at the top of the X and come back. (You will always be jumping forward.) Figure 8 – Start with both feet on the tape at the Bottom Left, then hop to the Middle, Top Right, Top Left, Middle, Bottom Right, Bottom Left, Etc – Making an 8. (Start from both sides, switching each rep.) Single Leg Figure 8 Hour Glass – Bottom Left, Middle, Top Left, Top Right, Middle, Bottom Right, Bottom Left, Etc. (Start from both sides, switching each rep.) Single Leg Hour Glass Square – Bottom Left, Top Left, Top Right, Bottom Right, Bottom Left, Etc – Making a square. Single Leg Square Double X – Bottom Left, Middle, Top Left, Middle, Top Right, Middle, Bottom Right, Middle, Bottom Left, Etc – Hop back to the middle between hopping to each corner. (Start from both sides, switching each rep.) Single Leg Double X
Hurdle Drills – Set up 6-8 mini hurdles. If you do not have hurdles, you can use cones or any other object you can jump over. Place a cone 5 yards out from the end of your hurdles. Sprint through the cone after every rep.
Routine 1 (R1) A-March A-Skip 1 in ea (high knees) 2 in ea (high knees) Lateral 2 in ea
Routine 2 (R2)
Tuck jumps, stick landing btwn ea rep Tuck jumps, continuous, stick landing at the end Single Leg hops, stick landing btwn ea rep Single Leg hops, continuous, stick landing at the end
Ladder Drills – Set up an agility ladder. If you do not have access to a ladder, use tape to tape one down, use cones/other objects to simulate a ladder, or use sidewalk chalk to draw one. Ladders should have around 8 sections. Place a cone 5 yards out from the end of your ladder. Sprint through the cone after every rep.
1 in ea (high knees) 2 in ea (high knees) Hopscotch Forward In, In, Out, Out Icky Shuffle Double Icky Shuffle Lateral 2 in ea Lateral Up, Up, Back, Back Lateral Scissors
Agility Drills (SP = Sprint Forward, D SP = Diagonal Sprint, R SH = Right Shuffle, L SH = Left Shuffle, D SH = Diagonal Shuffle, BP = Back Pedal) Square Drills – Set up cones in the shape of a square, 10 yards between each. Complete reps starting at each bottom corner. (Ex: 3 patterns, x2 ea side – you would choose three of the patterns below and run them 2 times starting at the bottom left corner and 2 times starting at the bottom right corner.
SP/ SP/ SP/ SP SP/ R SH/ BP/ L SH SP/ D SH/ SP/ D SH BP/ D SP/ BP/ D SP
L Drill – Set up cones in an upside down L shape. another back. Down and back = 1 rep.
Routine 1 (R1) SP/SP down, SP/SP back L SH/SP down, BP/R SH back R SH/ BP down, SP/L SH back
Z- Drills – Set up cones in a stretched out Z shape. back. Down and back = 1 rep.
10 yards between each. You will complete one drill down and
Routine 2 (R2) SP/SP down, SP/SP back SP/R SH down, L SH/BP back BP/L SH down, R SH/ SP back
10 yards between each. You will complete the same drill down and
Routine 1 (R1) SP/ SP/ SP L SH/ SP/ L SH R SH/ BP/ R SH
Routine 2 (R2) SP/ SP/ SP SP/ R SH/ SP BP/ L SH/ BP
T-Drill – Set up cones in the shape of a T. Bottom cone to middle cone should be 10 yards. The outer cones should be 5 yards from the middle.
SP to middle cone, L SH, R SH all the way across, L SH back to center, BP to starting cone. – Alternate starting directions.
Pro-Agility Drill – Set up 3 cones, 5 yards apart. Start at the middle cone.
SP/ SP/ SP – sprint left, pivot and sprint far right, pivot and sprint back through the middle. Alternate starting directions. SP/ SH/ SP – sprint left, shuffle right, sprint through the middle. Alternate starting directions. SP/ BP/ SP – sprint left, backpedal, sprint through the middle. Alternate starting directions.
Acceleration/Speed Drills Pick-Up Sprints – Jog at 50% for 10 yards, increase the pace to 75% for 10 yards, sprint at 100% for 15 yards, decelerate in 5 yards. Walk back to the start. Repeat. Acceleration Sprints – Jog 10 yards, sprint 10 yards, jog 10 yards, sprint 10 yards, decelerate in 5 yards. Walk back to the start. Repeat. Fly/Stride Start Sprints – Stride out for 5 yards (long, powerful steps), then sprint remaining 15 yards. Walk back to the start. Falling Start Sprints – With your toes at the line, sit your hips back slightly and begin to lean forward. Fall forward as far as possible. When you feel as if you are going to fall, drive the knee up and explode for 15 yards. Walk back to the start.
Speed Endurance Gassers – Run the width of a football field, down and back twice continuously. The width of a football field is 53 1/3 yards. If you don’t have a football field you can use, you can mark off a 50 yard area and use that, but decrease the target time by 2-3 seconds. Half Gassers – Down and back once. If you’re using a 50 yard area, decrease target time by 1-2 seconds. Modified ManUs – Sprint 50 yards and back. Jog 100 yards. Going every minute, on the minute. Active Recovery 100s – Sprint 100 yards, jog back 80 yards, walk the last 20 yards, go when you get back to the line. 120 Yard Shuttle – Sprint 10 yards and back, 20 yards and back, 30 yards and back, continuously. Target time is :30. Go every 2:00.
Sprint Ladder – Sprint the specified distance down and back. :20 rest between each run. You will do 2 sets through the entire ladder. 3 minutes rest between sets.
10 yards and back (20 yards total) 20 yards and back (40 total) 30 yards and back (60 total) 40 yards and back (80 total) 50 yards and back (100 total) 40 yards and back (80 total) 30 yards and back (60 total) 20 yards and back (40 total) 10 yards and back (20 total)
Prehab
Warm-Up
Burpees + Push up - 15
Band TKE - 12 ea leg
Drop Squats - 15
Band Int. Rot. - 12 ea leg
Goodmornings - 15
Band Walks (front/back) - 15 ea way
Spidermans - 15
Band Walks (lateral) - 15 ea way
PRE WORK
PRE WORK
Warm-Up
PHASE
Summer Session
Block 1 (WK. 1-4)
Prehab
Warm-Up
Jumping Jacks - 50
Lying Plate I, Y, T, V, W - 2 x 3 ea
Split Jumps - 10 ea leg
Band Rotator Cuff (Ext Rot.) - 15 ea
Inchworms - 15
Band Rotator Cuff (Int Rot.) - 15 ea
Band Rotations - 15
Band Ankle (Int & Ext) - 15 ea
PRE WORK
SPORT
Women's Field Hockey
Prehab
Jump Rope - 100 jumps
SL Glute Bridge - 15 ea leg
BW Squats - 15
Cossak Squats - 10 ea leg
Inverted Hamstring - 10 ea
Fire Hydrants (side) - 10 ea leg
Push Ups - 15
Fire Hydrants (back) - 10 ea leg
Plate Alphabet WK 1
WK 2
WK 3
WK 4
WK 1
Lift Day 1 A1
Barbell Complex Warm-up
WK 2
1 x 5 ea
WT
SETSxREPS
45
1 x 5 ea
WT
SETSxREPS
45
1 x 5 ea
WT
SETSxREPS
WT
45
1 x 5 ea
45
A1
WT
Squat Jumps
C1
Back Squat (:05 Neg)
SETSxREPS
WT
SETSxREPS
WK 1
WT A1
4 x 12 ea
4 x 12 ea
5 x5
50%
5 x5
55%
5 x5
60%
5 x5
55%
5 x5
5 x5
4 x 12
50%
5 x5
4 x 12
55%
4 x 12
5 x5 60%
4 x 12
55%
(% off Back Squat Max)
A2
Neg Chin Ups (:08 Neg)
B1
DB Shrugs
B2
2 - Way Band Pull Aparts
C1
Walking Lunge
C2
Ball Leg Curl
Barbell Complex Warm-up
SETSxREPS
WK 2
1 x 5 ea
4 x5
WT
SETSxREPS
WK 3
45
1 x 5 ea
50%
4 x5
WT
SETSxREPS
WK 4
45
1 x 5 ea
55%
4 x5
WT
SETSxREPS
WT
45
1 x 5 ea
45
60%
4 x5
55%
4 x 12 ea
(one arm stays up)
(% off Hang Clean Max) B2
WT
SETSxREPS
DB Alt Shr Press 4 x 12 ea
Hang Shrug
WK 4
Lift Day 3 SETSxREPS
Shrug, High Pull, Hang Clean, Front Squat
B1
WK 3
Lift Day 2 SETSxREPS
Shrug, High Pull, Hang Clean, Front Squat
4 x8
4 x8
4 x8
4 x8
B1
Hang High Pull
2 x 15
2 x 15
2 x 15
2 x 15
2 x 15 ea
2 x 15 ea
2 x 15 ea
2 x 15 ea
B2
(% off Hang Clean Max) Split Jumps
4 x 5 ea
4 x 5 ea
4 x 5 ea
4 x 5 ea
3 x 30 steps
3 x 30 steps
3 x 30 steps
3 x 30 steps
C1
DB Goblet Squat
3 x 12
3 x 12
3 x 12
3 x 12
3 x 20
3 x 20
3 x 20
3 x 20
C2
BB RDL
3 x 15
3 x 15
3 x 15
3 x 15
C2
DB RDL
4 x 15
4 x 15
4 x 15
4 x 15
D1
Band Clam Shells
2 x 20 ea
2 x 20 ea
2 x 20 ea
2 x 20 ea
D1
Band Hip Flexion
2 x 15 ea
2 x 15 ea
2 x 15 ea
2 x 15 ea
D1
Plate Bucks
3 x 20
3 x 20
3 x 20
3 x 20
D2
Plate Lateral Lunge
2 x 10 ea
2 x 10 ea
2 x 10 ea
2 x 10 ea
D2
Band/MR Ankle Flexion
2 x 15 ea
2 x 15 ea
2 x 15 ea
2 x 15 ea
D2
Calf Raise
3 x 25
3 x 25
3 x 25
3 x 25
E1
Core
E1
DB Incline Bench Press
3 x 10
3 x 10
3 x 10
3 x 10
E1
DB Floor Press (:05 Neg)
3 x 12
3 x 12
3 x 12
3 x 12
Toes to the Sky
3 x 15
E2
BB Bent- Over Row
3 x 12
3 x 12
3 x 12
3 x 12
E2
DB 1-Arm Row
3 x 15
3 x 15
3 x 15
3 x 15
Plate Full Sit-Up
3 x 15
F1
DB Around the Worlds
3 x8
3 x8
3 x8
3 x8
F1
DB Curls
2 x 15
2 x 15
2 x 15
2 x 15
Suitcase Crunch
3 x 15
G1
Core
F2
Tricep Pressdown
2 x 15
2 x 15
2 x 15
2 x 15
G1
Core Russian Twists
3 x 25 ea
15+#
3 x 25 ea
15+#
3 x 25 ea
15+#
3 x 25 ea
3 x 15 25+#
3 x 15
3 x 15
25+#
3 x 15
3 x 15
3 x 15 25+#
3 x 15
3 x 15
25+#
3 x 15
POST
Lower & Upper Body Band Stretch
Bicycles
Foam Roll
WK 1
15+#
WK 2
WK 3
WK 4
3 x 25
3 x 25
3 x 25
3 x 25
Front Planks
2 x 1:00
2 x 1:00
2 x 1:00
2 x 1:00
Side Planks
2 x :45 ea
2 x :45 ea
2 x :45 ea
2 x :45 ea
SAQ Day 2 3 x 15
3 x 15
3 x 15
3 x 15
3 x 15 ea
3 x 15 ea
3 x 15 ea
3 x 15 ea
POST
Bird Dog
Reps Tempo Reps Tempo Reps Tempo Reps Tempo A1
SAQ Warm-Up
Lower & Upper Body Band Stretch
B1
Fast Feet
x 4 ea
Pick 3
x 4 ea
Pick 3
x 4 ea
Pick 4
x 4 ea
Pick 4
Foam Roll
C1
Square Drill
x 2 ea
Pick 3
x 2 ea
Pick 3
x 2 ea
Pick 4
x 2 ea
Pick 4
D1
Full Gassers
x4
:45
x4
:45
x4
:40
x4
:40
Foam Roll
WK 1
WK 2
WK 3
WK 4
Duration
Duration
Duration
Duration
15-20 mins
15-20 mins
20 mins
20 mins
Cond Day WK 1
WK 2
WK 3
WK 4
SAQ Day 1 Reps A1
SAQ Warm-Up
B1
Ladder Drills (all 9 Drills)
C1
Pick Up Sprints
D1
120 Yard Shuttle
Tempo
x 2 ea
Cool Down
Reps
Tempo
x 2 ea
x5
walk back
x10
:30
1:30 rest (Go every 2:00) E1
Lower & Upper Body Band Stretch
POST
V-Ups
Reps
Tempo
x 2 ea
x5
walk back
x 11
:30
1:30 rest (Go every 2:00)
Tempo
x 2 ea
x5
walk back
x 12
:30
1:30 rest (Go every 2:00)
Jog 2 laps. Stretch.
Reps
2:15 rest (Go every 2:15 rest (Go every 2:00 rest (Go every 2:00 rest (Go every 3:00) 3:00) 2:40) 2:40)
x5
walk back
x10
:30
1:30 rest (Go every 2:00)
E1
Modified ManUs
F1
Cool Down
x 10
:25/:35
x 10
:25/:35
x 10
:25/:35
x 10
A1
Light Stretching
B1
Long Run
:25/:35
Jog 2 laps. Stretch.
If you are completing Lift and SAQ/Cond sessions on the same day, complete SAQ sessions before the lift and Cond sessions after the lift.
Prehab
Warm-Up
Burpees + Push up - 15
Band TKE - 12 ea leg
Drop Squats - 15
Band Int. Rot. - 12 ea leg
Goodmornings - 15
Band Walks (front/back) - 15 ea way
Spidermans - 15
Band Walks (lateral) - 15 ea way
PRE WORK
PRE WORK
Warm-Up
PHASE
Summer Session
Block 3 (WK. 9-12)
Prehab
Warm-Up
Jumping Jacks - 50
Lying Plate I, Y, T, V, W - 2 x 3 ea
Split Jumps - 10 ea leg
Band Rotator Cuff (Ext Rot.) - 15 ea
Inchworms - 15
Band Rotator Cuff (Int Rot.) - 15 ea
Band Rotations - 15
Band Ankle (Int & Ext) - 15 ea
PRE WORK
SPORT
Women's Field Hockey
Prehab
Jump Rope - 100 jumps
SL Glute Bridge - 15 ea leg
BW Squats - 15
Cossak Squats - 10 ea leg
Inverted Hamstring - 10 ea
Fire Hydrants (side) - 10 ea leg
Push Ups - 15
Fire Hydrants (back) - 10 ea leg
Plate Alphabet WK 1
WK 2
WK 3
WK 4
WK 1
Lift Day 1 A1
Barbell Complex Warm-up
WT
SETSxREPS
WT
SETSxREPS
WT
SETSxREPS
WT
1 x 5 ea
45
1 x 5 ea
45
1 x 5 ea
45
1 x 5 ea
45
A1
Power Shrug (floor)
5 x3
80%
5 x3
85%
5 x3
85%
5 x3
90%
(% off Hang Clean Max) B2
1-2 Box Jumps
C1
Back Squat
WK 3
WK 4
WK 1
Push Press (fast)
4 x 3 ea 4 x5
4 x 3 ea 80%
4 x 3 ea
4 x4
85%
4 x4
4 x 3 ea 85%
4 x3
90%
(% off Back Squat Max)
A2
Str. Arm Pulldown
B1
DB Shrugs
B2
2 - Way Band Pull Aparts
C1
DB Split Squat
C2
DB SL RDL
WK 2
WK 3
WK 4
Lift Day 3 SETSxREPS
WT
SETSxREPS
WT
SETSxREPS
WT
SETSxREPS
WT
5 x3
73%
5 x3
75%
5 x3
80%
5 x3
83%
A1
(% off Est Push Press Max)
Shrug, High Pull, Hang Clean, Front Squat
B1
WK 2
Lift Day 2 SETSxREPS
Barbell Complex Warm-up
SETSxREPS
WT
SETSxREPS
WT
SETSxREPS
WT
SETSxREPS
WT
1 x 5 ea
45
1 x 5 ea
45
1 x 5 ea
45
1 x 5 ea
45
4 x3
73%
4 x3
75%
4 x3
80
4 x3
83%
Shrug, High Pull, Hang Clean, Front Squat
5 x6
5 x6
5 x6
5 x6
2 x 15
2 x 15
2 x 15
2 x 15
2 x 15 ea
2 x 15 ea
2 x 15 ea
2 x 15 ea
B2
SL Box Jumps
4 x 3 ea
4 x 3 ea
4 x 3 ea
4 x 3 ea
4 x 6 ea
4 x 6 ea
4 x 6 ea
4 x 6 ea
C1
Leg Press/Hex Bar Deadlift
4 x5
4 x5
4 x5
4 x5
4 x 8 ea
4 x 8 ea
4 x 8 ea
4 x 8 ea
C2
BB RDL
4 x8
4 x8
4 x8
4 x8
2 x 15 ea
2 x 15 ea
2 x 15 ea
B1
Hang Clean (% off Hang Clean Max)
C2
Band Leg Curl
4 x 10
4 x 10
4 x 10
4 x 10
D1
Band Clam Shells
2 x 20 ea
2 x 20 ea
2 x 20 ea
2 x 20 ea
D1
Band Hip Flexion
2 x 15 ea
D1
Plate Bucks
3 x 20
3 x 20
3 x 20
3 x 20
D2
Plate Lateral Lunge
2 x 10 ea
2 x 10 ea
2 x 10 ea
2 x 10 ea
D2
Band/MR Ankle Flexion
2 x 15 ea
D2
Calf Raise
3 x 25
3 x 25
3 x 25
3 x 25
E1
Core
E1
BB Shoulder Press
4 x5
E1
BB Floor Press
4 x5
4 x4
4 x4
4 x3
E2
DB Pullover
4 x6
4 x6
4 x6
4 x6
3 x8
3 x8
3 x8
3 x8
PB/Ring Knees-to-Chest
3 x 10
3 x 10
3 x 10
3 x 10
PB/Ring Pikes
3 x 10
3 x 10
3 x 10
3 x 10
PB/Bench Hypers
3 x 15
3 x 15
3 x 15
3 x 15
PB Sit Ups
(% off Bench Press Max)
Scoops
Pull Ups
4 x5
4 x5
4 x5
4 x5
F1
BB Curls
2 x 15
2 x 15
2 x 15
2 x 15
F2
Dips
2 x 15
2 x 15
2 x 15
2 x 15
G1
Core
Plank Hip Taps
25#
3 x 20
25#
3 x 20
25#
3 x 20
25#
3 x 20
3 x 20
3 x 20
3 x 20
F1
DB Around the Worlds
3 x 10 ea
3 x 10 ea
3 x 10 ea
3 x 10 ea
G1
Core
Lower & Upper Body Band Stretch
POST
E2
3 x 20
Foam Roll
WK 1
WK 2
WK 3
WK 4
2 x 15 ea 80%
4 x4
2 x 15 ea 85%
4 x4
2 x 15 ea 85
4 x3
90%
SAQ Day 2 Tempo
Reps
Tempo
Reps
Tempo
Reps
Tempo
Fast Feet
x 4 ea
Pick 3
x 4 ea
Pick 3
x 4 ea
Pick 4
x 4 ea
Pick 4
C1
L-Drill
x 2 ea
R1
x 2 ea
R2
x 4 ea
R1
x 2 ea
R2
D1
Active Recovery 100s
x 16
:25
x 16
:25
x 18
:20
x 18
:20
3 x 15ea
3 x 15 ea
3 x 15 ea
3 x 15 ea
Jack Knives
3 x 15 ea
3 x 15 ea
3 x 15 ea
3 x 15 ea
A1
SAQ Warm-Up
3 x 15
3 x 15
3 x 15
3 x 15
B1
Plank Up Downs
Lower & Upper Body Band Stretch
POST
Reps
Sit Up & Twist
Foam Roll
WK 1
WK 2
WK 3
WK 4
30+ mins
30+ mins
30+ mins
30+ mins
Cond Day POST
Lower & Upper Body Band Stretch Foam Roll
WK 1
WK 2
WK 3
WK 4
:30 jog, :15 walk (1:10) :30 jog, :15 walk (1:10) :25 jog, :15 walk (1:00) :25 jog, :15 walk (1:00)
A1
Light Stretching
B1
Long Run
SAQ Day 1 Reps Tempo Reps Tempo Reps Tempo Reps Tempo A1
SAQ Warm-Up
B1
Wall Drills -SL March
3 x 10 ea
-Alt Leg March
2 x 10 ea
1 x 10 ea
1 x 10 ea
1 x 10 ea
2 x 10 ea
1 x 10 ea
-1,2,3, Switch Ladder Drills
D1
Fly/ Stride Starts
E1
10 yard sprints
:20 rest
x 10
:20 rest
x 10
:20 rest
20 yard sprints
:30 rest
x 10
:30 rest
x 10
30 yard sprints
:40 rest
x 10
:40 rest
x 10
20 yard sprints
:30 rest
x 10
:30 rest
10 yard sprints
:20 rest
x 10
:20 rest
F1
Cool Down
9 Drills
x 2 ea
9 Drills
5
x 2 ea
9 Drills
9 Drills
x2 ea
x 10
:20 rest
x 10
:30 rest
x 10
:30 rest
x 10
:40 rest
x 10
:40 rest
x 10
x 10
:30 rest
x 10
:30 rest
x 10
x 10
:20 rest
x 10
:20 rest
x 10
5
x 2 ea 5
Jog 2 laps. Stretch.
Cool Down
Jog 2 laps. Stretch.
If you are completing Lift and SAQ/Cond sessions on the same day, complete SAQ sessions before the lift and Cond sessions after the lift.
1 x 10 ea
C1
E1
5
Current Maxes Bosha, Veronica Coates, Cassidy Cochran, Tabria Cristella, Cait Danhardt, Barbara Enthoven, Juliette Geist, Leslie Gitt, Delaney Hamel, Briana Hill, Madison Johnson, Marissa Loder, Amy Masyada, Allison Nolan, Courtney Noll, Shey Norman, Kate Patterson, Maria Pelkey, Lauren Sigwart, Kathleen Smeltzer, Veronica Tully, Courtney Walmsley, Anna Waszczak, Jess Whiting, Rylie Williams, Susie Zimmerman, Brooke
Bench
B. Squat
Z Press
90 105 95 90 105 90 95 100 85 105 100 90 85 75 85 70 115 95 100 135 110 85 90 105 75 90
195 175 170 175 200 230 145 175 140 225 140 180 180 180 165 155 165 185 240 255 220 165 175 165 140 180
65 75 65 75 70 65 65 80 65 70 70 65 70 70 65 65 80 70 85 90 85 70 65 90 55 60
H. Clean Est. F. Squat Est. PPress
105 95 115 95 115 80 90 105 80 90 100 100 100 95 90 85 110 95 125 110 105 90 100 125 90 95
155 140 135 140 160 185 115 140 110 180 110 145 145 145 130 125 130 150 190 205 175 130 140 130 110 145
85 100 85 100 95 85 85 105 85 95 95 85 95 95 85 85 105 95 115 120 115 95 85 120 75 80
Sunday
Monday
Block 2: June 5 – July 2
Tuesday
Wednesday
Block 3: July 3 – July 30
Thursday
Friday
Saturday
Lift Day 3
Cond Day
Option 1: 6 days/ week OFF
Lift Day 1
SAQ Day 1
Lift Day 2
SAQ Day 2
Option 2: 3 days/ week OFF
SAQ Day 1 Lift Day 1
OFF
SAQ Day 2 Lift Day 2
OFF
Lift Day 3 Cond Day
OFF
SAQ Warm-Up 2 laps around the field 10-15 Yards
Walking Lunge w/ twist
Carioca right
Inverted Hamstring
Carioca left
Quad Grab
Backward Skip w/ Ext. Rot.
Knee Hug
Sprint at 85%
Frankenstein Walk
High Knees
Figure 4
Ham Kicks
Lateral Lunge right
A Skips
Lateral Lunge left
B Skips
Sprint @ 75%
Backpedal
Skipping Knee Hug
Sprint at 95%
Skipping Frankenstein Walk
Exercise Directory Sprint Mechanics Wall Drills – Position both hands on a wall, with feet out far enough to put the body on a 45˚ angle. There are 3 different variations:
SL March - drive knee up, push through the ground on 1 leg (complete all reps on one leg, then switch) Alt Leg March - drive knee up, switching legs in the air (switch every time) 1, 2, 3, Switch - 3 knee drives, then hold (quick contact time between switches)
Foot Quickness Fast Feet Drills – Use a line on a court/field or tape down a line. Choose from the following drills. Rest time should be the same as the drill time, so if the drill is :30, you get :30 rest before going again. Alternate the starting foot/side.
2 ft Hop, Forward and Back 1 ft Hop, F and B 2 ft Hop, Lateral 1 ft Hop, Lateral Up, Up, Back, Back Scissors
:30 :15 ea :30 :15 ea :30 :30
Dot Drills – Put down 5 pieces of tape in the shape of an X. Choose from the following drills. Double leg drills are performed for :30, Single leg drills are :15 ea leg. Rest time is the same as the drill time.
Forward and Back – Start with feet apart on the two pieces of tape at the bottom of the X. Hop both feet to the middle of the X, then feet apart at the two pieces of tape at the top of the X. Hop backwards, both feet in the middle, then back again to the starting position. (Face the same direction the whole time.)
Forward and Turn – Begin as described above, but make a half turn at the top of the X and come back. (You will always be jumping forward.) Figure 8 – Start with both feet on the tape at the Bottom Left, then hop to the Middle, Top Right, Top Left, Middle, Bottom Right, Bottom Left, Etc – Making an 8. (Start from both sides, switching each rep.) Single Leg Figure 8 Hour Glass – Bottom Left, Middle, Top Left, Top Right, Middle, Bottom Right, Bottom Left, Etc. (Start from both sides, switching each rep.) Single Leg Hour Glass Square – Bottom Left, Top Left, Top Right, Bottom Right, Bottom Left, Etc – Making a square. Single Leg Square Double X – Bottom Left, Middle, Top Left, Middle, Top Right, Middle, Bottom Right, Middle, Bottom Left, Etc – Hop back to the middle between hopping to each corner. (Start from both sides, switching each rep.) Single Leg Double X
Hurdle Drills – Set up 6-8 mini hurdles. If you do not have hurdles, you can use cones or any other object you can jump over. Place a cone 5 yards out from the end of your hurdles. Sprint through the cone after every rep.
Routine 1 (R1) A-March A-Skip 1 in ea (high knees) 2 in ea (high knees) Lateral 2 in ea
Routine 2 (R2)
Tuck jumps, stick landing btwn ea rep Tuck jumps, continuous, stick landing at the end Single Leg hops, stick landing btwn ea rep Single Leg hops, continuous, stick landing at the end
Ladder Drills – Set up an agility ladder. If you do not have access to a ladder, use tape to tape one down, use cones/other objects to simulate a ladder, or use sidewalk chalk to draw one. Ladders should have around 8 sections. Place a cone 5 yards out from the end of your ladder. Sprint through the cone after every rep.
1 in ea (high knees) 2 in ea (high knees) Hopscotch Forward In, In, Out, Out Icky Shuffle Double Icky Shuffle Lateral 2 in ea Lateral Up, Up, Back, Back Lateral Scissors
Agility Drills (SP = Sprint Forward, D SP = Diagonal Sprint, R SH = Right Shuffle, L SH = Left Shuffle, D SH = Diagonal Shuffle, BP = Back Pedal) Square Drills – Set up cones in the shape of a square, 10 yards between each. Complete reps starting at each bottom corner. (Ex: 3 patterns, x2 ea side – you would choose three of the patterns below and run them 2 times starting at the bottom left corner and 2 times starting at the bottom right corner.
SP/ SP/ SP/ SP SP/ R SH/ BP/ L SH SP/ D SH/ SP/ D SH BP/ D SP/ BP/ D SP
L Drill – Set up cones in an upside down L shape. another back. Down and back = 1 rep.
Routine 1 (R1) SP/SP down, SP/SP back L SH/SP down, BP/R SH back R SH/ BP down, SP/L SH back
Z- Drills – Set up cones in a stretched out Z shape. back. Down and back = 1 rep.
10 yards between each. You will complete one drill down and
Routine 2 (R2) SP/SP down, SP/SP back SP/R SH down, L SH/BP back BP/L SH down, R SH/ SP back
10 yards between each. You will complete the same drill down and
Routine 1 (R1) SP/ SP/ SP L SH/ SP/ L SH R SH/ BP/ R SH
Routine 2 (R2) SP/ SP/ SP SP/ R SH/ SP BP/ L SH/ BP
T-Drill – Set up cones in the shape of a T. Bottom cone to middle cone should be 10 yards. The outer cones should be 5 yards from the middle.
SP to middle cone, L SH, R SH all the way across, L SH back to center, BP to starting cone. – Alternate starting directions.
Pro-Agility Drill – Set up 3 cones, 5 yards apart. Start at the middle cone.
SP/ SP/ SP – sprint left, pivot and sprint far right, pivot and sprint back through the middle. Alternate starting directions. SP/ SH/ SP – sprint left, shuffle right, sprint through the middle. Alternate starting directions. SP/ BP/ SP – sprint left, backpedal, sprint through the middle. Alternate starting directions.
Acceleration/Speed Drills Pick-Up Sprints – Jog at 50% for 10 yards, increase the pace to 75% for 10 yards, sprint at 100% for 15 yards, decelerate in 5 yards. Walk back to the start. Repeat. Acceleration Sprints – Jog 10 yards, sprint 10 yards, jog 10 yards, sprint 10 yards, decelerate in 5 yards. Walk back to the start. Repeat. Fly/Stride Start Sprints – Stride out for 5 yards (long, powerful steps), then sprint remaining 15 yards. Walk back to the start. Falling Start Sprints – With your toes at the line, sit your hips back slightly and begin to lean forward. Fall forward as far as possible. When you feel as if you are going to fall, drive the knee up and explode for 15 yards. Walk back to the start.
Speed Endurance Gassers – Run the width of a football field, down and back twice continuously. The width of a football field is 53 1/3 yards. If you don’t have a football field you can use, you can mark off a 50 yard area and use that, but decrease the target time by 2-3 seconds. Half Gassers – Down and back once. If you’re using a 50 yard area, decrease target time by 1-2 seconds. Modified ManUs – Sprint 50 yards and back. Jog 100 yards. Going every minute, on the minute. Active Recovery 100s – Sprint 100 yards, jog back 80 yards, walk the last 20 yards, go when you get back to the line. 120 Yard Shuttle – Sprint 10 yards and back, 20 yards and back, 30 yards and back, continuously. Target time is :30. Go every 2:00.
Sprint Ladder – Sprint the specified distance down and back. :20 rest between each run. You will do 2 sets through the entire ladder. 3 minutes rest between sets.
10 yards and back (20 yards total) 20 yards and back (40 total) 30 yards and back (60 total) 40 yards and back (80 total) 50 yards and back (100 total) 40 yards and back (80 total) 30 yards and back (60 total) 20 yards and back (40 total) 10 yards and back (20 total)
Prehab
Warm-Up
Burpees + Push up - 15
Band TKE - 12 ea leg
Drop Squats - 15
Band Int. Rot. - 12 ea leg
Goodmornings - 15
Band Walks (front/back) - 15 ea way
Spidermans - 15
Band Walks (lateral) - 15 ea way
PRE WORK
PRE WORK
Warm-Up
PHASE
Summer Session
Block 1 (WK. 1-4)
Prehab
Warm-Up
Jumping Jacks - 50
Lying Plate I, Y, T, V, W - 2 x 3 ea
Split Jumps - 10 ea leg
Band Rotator Cuff (Ext Rot.) - 15 ea
Inchworms - 15
Band Rotator Cuff (Int Rot.) - 15 ea
Band Rotations - 15
Band Ankle (Int & Ext) - 15 ea
PRE WORK
SPORT
Women's Field Hockey
Prehab
Jump Rope - 100 jumps
SL Glute Bridge - 15 ea leg
BW Squats - 15
Cossak Squats - 10 ea leg
Inverted Hamstring - 10 ea
Fire Hydrants (side) - 10 ea leg
Push Ups - 15
Fire Hydrants (back) - 10 ea leg
Plate Alphabet WK 1
WK 2
WK 3
WK 4
WK 1
Lift Day 1 A1
Barbell Complex Warm-up
WK 2
1 x 5 ea
WT
SETSxREPS
45
1 x 5 ea
WT
SETSxREPS
45
1 x 5 ea
WT
SETSxREPS
WT
45
1 x 5 ea
45
A1
WT
Squat Jumps
C1
Back Squat (:05 Neg)
SETSxREPS
WT
SETSxREPS
WK 1
WT A1
4 x 12 ea
4 x 12 ea
5 x5
50%
5 x5
55%
5 x5
60%
5 x5
55%
5 x5
5 x5
4 x 12
50%
5 x5
4 x 12
55%
4 x 12
5 x5 60%
4 x 12
55%
(% off Back Squat Max)
A2
Neg Chin Ups (:08 Neg)
B1
DB Shrugs
B2
2 - Way Band Pull Aparts
C1
Walking Lunge
C2
Ball Leg Curl
Barbell Complex Warm-up
SETSxREPS
WK 2
1 x 5 ea
4 x5
WT
SETSxREPS
WK 3
45
1 x 5 ea
50%
4 x5
WT
SETSxREPS
WK 4
45
1 x 5 ea
55%
4 x5
WT
SETSxREPS
WT
45
1 x 5 ea
45
60%
4 x5
55%
4 x 12 ea
(one arm stays up)
(% off Hang Clean Max) B2
WT
SETSxREPS
DB Alt Shr Press 4 x 12 ea
Hang Shrug
WK 4
Lift Day 3 SETSxREPS
Shrug, High Pull, Hang Clean, Front Squat
B1
WK 3
Lift Day 2 SETSxREPS
Shrug, High Pull, Hang Clean, Front Squat
4 x8
4 x8
4 x8
4 x8
B1
Hang High Pull
2 x 15
2 x 15
2 x 15
2 x 15
2 x 15 ea
2 x 15 ea
2 x 15 ea
2 x 15 ea
B2
(% off Hang Clean Max) Split Jumps
4 x 5 ea
4 x 5 ea
4 x 5 ea
4 x 5 ea
3 x 30 steps
3 x 30 steps
3 x 30 steps
3 x 30 steps
C1
DB Goblet Squat
3 x 12
3 x 12
3 x 12
3 x 12
3 x 20
3 x 20
3 x 20
3 x 20
C2
BB RDL
3 x 15
3 x 15
3 x 15
3 x 15
C2
DB RDL
4 x 15
4 x 15
4 x 15
4 x 15
D1
Band Clam Shells
2 x 20 ea
2 x 20 ea
2 x 20 ea
2 x 20 ea
D1
Band Hip Flexion
2 x 15 ea
2 x 15 ea
2 x 15 ea
2 x 15 ea
D1
Plate Bucks
3 x 20
3 x 20
3 x 20
3 x 20
D2
Plate Lateral Lunge
2 x 10 ea
2 x 10 ea
2 x 10 ea
2 x 10 ea
D2
Band/MR Ankle Flexion
2 x 15 ea
2 x 15 ea
2 x 15 ea
2 x 15 ea
D2
Calf Raise
3 x 25
3 x 25
3 x 25
3 x 25
E1
Core
E1
DB Incline Bench Press
3 x 10
3 x 10
3 x 10
3 x 10
E1
DB Floor Press (:05 Neg)
3 x 12
3 x 12
3 x 12
3 x 12
Toes to the Sky
3 x 15
E2
BB Bent- Over Row
3 x 12
3 x 12
3 x 12
3 x 12
E2
DB 1-Arm Row
3 x 15
3 x 15
3 x 15
3 x 15
Plate Full Sit-Up
3 x 15
F1
DB Around the Worlds
3 x8
3 x8
3 x8
3 x8
F1
DB Curls
2 x 15
2 x 15
2 x 15
2 x 15
Suitcase Crunch
3 x 15
G1
Core
F2
Tricep Pressdown
2 x 15
2 x 15
2 x 15
2 x 15
G1
Core Russian Twists
3 x 25 ea
15+#
3 x 25 ea
15+#
3 x 25 ea
15+#
3 x 25 ea
3 x 15 25+#
3 x 15
3 x 15
25+#
3 x 15
3 x 15
3 x 15 25+#
3 x 15
3 x 15
25+#
3 x 15
POST
Lower & Upper Body Band Stretch
Bicycles
Foam Roll
WK 1
15+#
WK 2
WK 3
WK 4
3 x 25
3 x 25
3 x 25
3 x 25
Front Planks
2 x 1:00
2 x 1:00
2 x 1:00
2 x 1:00
Side Planks
2 x :45 ea
2 x :45 ea
2 x :45 ea
2 x :45 ea
SAQ Day 2 3 x 15
3 x 15
3 x 15
3 x 15
3 x 15 ea
3 x 15 ea
3 x 15 ea
3 x 15 ea
POST
Bird Dog
Reps Tempo Reps Tempo Reps Tempo Reps Tempo A1
SAQ Warm-Up
Lower & Upper Body Band Stretch
B1
Fast Feet
x 4 ea
Pick 3
x 4 ea
Pick 3
x 4 ea
Pick 4
x 4 ea
Pick 4
Foam Roll
C1
Square Drill
x 2 ea
Pick 3
x 2 ea
Pick 3
x 2 ea
Pick 4
x 2 ea
Pick 4
D1
Full Gassers
x4
:45
x4
:45
x4
:40
x4
:40
Foam Roll
WK 1
WK 2
WK 3
WK 4
Duration
Duration
Duration
Duration
15-20 mins
15-20 mins
20 mins
20 mins
Cond Day WK 1
WK 2
WK 3
WK 4
SAQ Day 1 Reps A1
SAQ Warm-Up
B1
Ladder Drills (all 9 Drills)
C1
Pick Up Sprints
D1
120 Yard Shuttle
Tempo
x 2 ea
Cool Down
Reps
Tempo
x 2 ea
x5
walk back
x10
:30
1:30 rest (Go every 2:00) E1
Lower & Upper Body Band Stretch
POST
V-Ups
Reps
Tempo
x 2 ea
x5
walk back
x 11
:30
1:30 rest (Go every 2:00)
Tempo
x 2 ea
x5
walk back
x 12
:30
1:30 rest (Go every 2:00)
Jog 2 laps. Stretch.
Reps
2:15 rest (Go every 2:15 rest (Go every 2:00 rest (Go every 2:00 rest (Go every 3:00) 3:00) 2:40) 2:40)
x5
walk back
x10
:30
1:30 rest (Go every 2:00)
E1
Modified ManUs
F1
Cool Down
x 10
:25/:35
x 10
:25/:35
x 10
:25/:35
x 10
A1
Light Stretching
B1
Long Run
:25/:35
Jog 2 laps. Stretch.
If you are completing Lift and SAQ/Cond sessions on the same day, complete SAQ sessions before the lift and Cond sessions after the lift.
Prehab
Warm-Up
Burpees + Push up - 15
Band TKE - 12 ea leg
Drop Squats - 15
Band Int. Rot. - 12 ea leg
Goodmornings - 15
Band Walks (front/back) - 15 ea way
Spidermans - 15
Band Walks (lateral) - 15 ea way
PRE WORK
PRE WORK
Warm-Up
PHASE
Summer Session
Block 3 (WK. 9-12)
Prehab
Warm-Up
Jumping Jacks - 50
Lying Plate I, Y, T, V, W - 2 x 3 ea
Split Jumps - 10 ea leg
Band Rotator Cuff (Ext Rot.) - 15 ea
Inchworms - 15
Band Rotator Cuff (Int Rot.) - 15 ea
Band Rotations - 15
Band Ankle (Int & Ext) - 15 ea
PRE WORK
SPORT
Women's Field Hockey
Prehab
Jump Rope - 100 jumps
SL Glute Bridge - 15 ea leg
BW Squats - 15
Cossak Squats - 10 ea leg
Inverted Hamstring - 10 ea
Fire Hydrants (side) - 10 ea leg
Push Ups - 15
Fire Hydrants (back) - 10 ea leg
Plate Alphabet WK 1
WK 2
WK 3
WK 4
WK 1
Lift Day 1 A1
Barbell Complex Warm-up
WT
SETSxREPS
WT
SETSxREPS
WT
SETSxREPS
WT
1 x 5 ea
45
1 x 5 ea
45
1 x 5 ea
45
1 x 5 ea
45
A1
Power Shrug (floor)
5 x3
80%
5 x3
85%
5 x3
85%
5 x3
90%
(% off Hang Clean Max) B2
1-2 Box Jumps
C1
Back Squat
WK 3
WK 4
WK 1
Push Press (fast)
4 x 3 ea 4 x5
4 x 3 ea 80%
4 x 3 ea
4 x4
85%
4 x4
4 x 3 ea 85%
4 x3
90%
(% off Back Squat Max)
A2
Str. Arm Pulldown
B1
DB Shrugs
B2
2 - Way Band Pull Aparts
C1
DB Split Squat
C2
DB SL RDL
WK 2
WK 3
WK 4
Lift Day 3 SETSxREPS
WT
SETSxREPS
WT
SETSxREPS
WT
SETSxREPS
WT
5 x3
73%
5 x3
75%
5 x3
80%
5 x3
83%
A1
(% off Est Push Press Max)
Shrug, High Pull, Hang Clean, Front Squat
B1
WK 2
Lift Day 2 SETSxREPS
Barbell Complex Warm-up
SETSxREPS
WT
SETSxREPS
WT
SETSxREPS
WT
SETSxREPS
WT
1 x 5 ea
45
1 x 5 ea
45
1 x 5 ea
45
1 x 5 ea
45
4 x3
73%
4 x3
75%
4 x3
80
4 x3
83%
Shrug, High Pull, Hang Clean, Front Squat
5 x6
5 x6
5 x6
5 x6
2 x 15
2 x 15
2 x 15
2 x 15
2 x 15 ea
2 x 15 ea
2 x 15 ea
2 x 15 ea
B2
SL Box Jumps
4 x 3 ea
4 x 3 ea
4 x 3 ea
4 x 3 ea
4 x 6 ea
4 x 6 ea
4 x 6 ea
4 x 6 ea
C1
Leg Press/Hex Bar Deadlift
4 x5
4 x5
4 x5
4 x5
4 x 8 ea
4 x 8 ea
4 x 8 ea
4 x 8 ea
C2
BB RDL
4 x8
4 x8
4 x8
4 x8
2 x 15 ea
2 x 15 ea
2 x 15 ea
B1
Hang Clean (% off Hang Clean Max)
C2
Band Leg Curl
4 x 10
4 x 10
4 x 10
4 x 10
D1
Band Clam Shells
2 x 20 ea
2 x 20 ea
2 x 20 ea
2 x 20 ea
D1
Band Hip Flexion
2 x 15 ea
D1
Plate Bucks
3 x 20
3 x 20
3 x 20
3 x 20
D2
Plate Lateral Lunge
2 x 10 ea
2 x 10 ea
2 x 10 ea
2 x 10 ea
D2
Band/MR Ankle Flexion
2 x 15 ea
D2
Calf Raise
3 x 25
3 x 25
3 x 25
3 x 25
E1
Core
E1
BB Shoulder Press
4 x5
E1
BB Floor Press
4 x5
4 x4
4 x4
4 x3
E2
DB Pullover
4 x6
4 x6
4 x6
4 x6
3 x8
3 x8
3 x8
3 x8
PB/Ring Knees-to-Chest
3 x 10
3 x 10
3 x 10
3 x 10
PB/Ring Pikes
3 x 10
3 x 10
3 x 10
3 x 10
PB/Bench Hypers
3 x 15
3 x 15
3 x 15
3 x 15
PB Sit Ups
(% off Bench Press Max)
Scoops
Pull Ups
4 x5
4 x5
4 x5
4 x5
F1
BB Curls
2 x 15
2 x 15
2 x 15
2 x 15
F2
Dips
2 x 15
2 x 15
2 x 15
2 x 15
G1
Core
Plank Hip Taps
25#
3 x 20
25#
3 x 20
25#
3 x 20
25#
3 x 20
3 x 20
3 x 20
3 x 20
F1
DB Around the Worlds
3 x 10 ea
3 x 10 ea
3 x 10 ea
3 x 10 ea
G1
Core
Lower & Upper Body Band Stretch
POST
E2
3 x 20
Foam Roll
WK 1
WK 2
WK 3
WK 4
2 x 15 ea 80%
4 x4
2 x 15 ea 85%
4 x4
2 x 15 ea 85
4 x3
90%
SAQ Day 2 Tempo
Reps
Tempo
Reps
Tempo
Reps
Tempo
Fast Feet
x 4 ea
Pick 3
x 4 ea
Pick 3
x 4 ea
Pick 4
x 4 ea
Pick 4
C1
L-Drill
x 2 ea
R1
x 2 ea
R2
x 4 ea
R1
x 2 ea
R2
D1
Active Recovery 100s
x 16
:25
x 16
:25
x 18
:20
x 18
:20
3 x 15ea
3 x 15 ea
3 x 15 ea
3 x 15 ea
Jack Knives
3 x 15 ea
3 x 15 ea
3 x 15 ea
3 x 15 ea
A1
SAQ Warm-Up
3 x 15
3 x 15
3 x 15
3 x 15
B1
Plank Up Downs
Lower & Upper Body Band Stretch
POST
Reps
Sit Up & Twist
Foam Roll
WK 1
WK 2
WK 3
WK 4
30+ mins
30+ mins
30+ mins
30+ mins
Cond Day POST
Lower & Upper Body Band Stretch Foam Roll
WK 1
WK 2
WK 3
WK 4
:30 jog, :15 walk (1:10) :30 jog, :15 walk (1:10) :25 jog, :15 walk (1:00) :25 jog, :15 walk (1:00)
A1
Light Stretching
B1
Long Run
SAQ Day 1 Reps Tempo Reps Tempo Reps Tempo Reps Tempo A1
SAQ Warm-Up
B1
Wall Drills -SL March
3 x 10 ea
-Alt Leg March
2 x 10 ea
1 x 10 ea
1 x 10 ea
1 x 10 ea
2 x 10 ea
1 x 10 ea
-1,2,3, Switch Ladder Drills
D1
Fly/ Stride Starts
E1
10 yard sprints
:20 rest
x 10
:20 rest
x 10
:20 rest
20 yard sprints
:30 rest
x 10
:30 rest
x 10
30 yard sprints
:40 rest
x 10
:40 rest
x 10
20 yard sprints
:30 rest
x 10
:30 rest
10 yard sprints
:20 rest
x 10
:20 rest
F1
Cool Down
9 Drills
x 2 ea
9 Drills
5
x 2 ea
9 Drills
9 Drills
x2 ea
x 10
:20 rest
x 10
:30 rest
x 10
:30 rest
x 10
:40 rest
x 10
:40 rest
x 10
x 10
:30 rest
x 10
:30 rest
x 10
x 10
:20 rest
x 10
:20 rest
x 10
5
x 2 ea 5
Jog 2 laps. Stretch.
Cool Down
Jog 2 laps. Stretch.
If you are completing Lift and SAQ/Cond sessions on the same day, complete SAQ sessions before the lift and Cond sessions after the lift.
1 x 10 ea
C1
E1
5
Current Maxes Bosha, Veronica Coates, Cassidy Cochran, Tabria Cristella, Cait Danhardt, Barbara Enthoven, Juliette Geist, Leslie Gitt, Delaney Hamel, Briana Hill, Madison Johnson, Marissa Loder, Amy Masyada, Allison Nolan, Courtney Noll, Shey Norman, Kate Patterson, Maria Pelkey, Lauren Sigwart, Kathleen Smeltzer, Veronica Tully, Courtney Walmsley, Anna Waszczak, Jess Whiting, Rylie Williams, Susie Zimmerman, Brooke
Bench
B. Squat
Z Press
90 105 95 90 105 90 95 100 85 105 100 90 85 75 85 70 115 95 100 135 110 85 90 105 75 90
195 175 170 175 200 230 145 175 140 225 140 180 180 180 165 155 165 185 240 255 220 165 175 165 140 180
65 75 65 75 70 65 65 80 65 70 70 65 70 70 65 65 80 70 85 90 85 70 65 90 55 60
H. Clean Est. F. Squat Est. PPress
105 95 115 95 115 80 90 105 80 90 100 100 100 95 90 85 110 95 125 110 105 90 100 125 90 95
155 140 135 140 160 185 115 140 110 180 110 145 145 145 130 125 130 150 190 205 175 130 140 130 110 145
85 100 85 100 95 85 85 105 85 95 95 85 95 95 85 85 105 95 115 120 115 95 85 120 75 80
