OR OR OR
Macalester Women's Basketball Cycle 4 Week 13 August 1st Day 1 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Day 2 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Over/Under Forward, Over/Under Lateral
OR
Day 3 Plate warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Snatch First Pull (power)
60%/70% 2 x 3
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Rest Time 60 sec.
First Pulls(power position)
Overhead Squat 2 x 6
ss Heel Drops 2 x 6
Snatch Drops 2 x 6
ss Front Squat 2 x 6
Snatch (power) ss S.L. Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Back Squat ss DB Bent Row 3 x 6 ______ ss Tuck Jumps 3 x 5 @ 85% and above
70% 80% 85% 90% 95% 70% 80% 85% 90% 95%
x3 x2 x1 x1 2x1 x3 x2 x1 x1 2x1 x3 x3 x3 x3
90 sec. 2 min. 2 min. 3 min.
80% 90% 90%
x3 x3 x3
2 min. 2 min.
40%
3x4 3 x 6 e.l.
2 min.
Standing St. Bar Shoulder Press ss Calf Raises 3 x 8 ______
RDL ss St Bar Curls 3 x 6 ss Dips 3 x 6
Speed Bench Goblet Slide Board Lateral Lunge CORE: Reverse Crunch Straight Arm Crunches Aqua Person Wood Chops
3 x 10 3 x 10 3 x 10 e.s. 3 x 10 e.s.
x 5 e.w.
90 sec. 2 min. 2 min. 3 min. 3 min. 90 sec. 2 min. 2 min.
Cleans (power position)
60%/70% 2 x 3
Rest Time 60 sec.
3 x 3 e.a.
DB S.L. Squat Jumps 1-1-2 Incline Bench S.L. Machine Hamstring Curls
3x6 3 x 6 e.l.
90 sec.
70% 80% 85% 90% 95%
Cable Front Delt Pull Down Tricep Press Down
3x6 3x6
90 sec.
Bench Press ss Jump Push Up 3 x 5 @ 85 % and above
2 min. Speed Squats ss Lying Tricep Extension 3 x 6 ______ ss Bent Row (floor) 3 x 4 ______
RDL ss Rear Delt Raise 3 x 6 ______
Seated Row SB Hamstring Curls Side Lying 90/90
CORE: Roll Outs Reverse Hypers Standing Cable Hold Pike Hold
Rest Time 90 sec.
ss S.L. Bridges 3 x 6 e.l.
90 sec. 2 min. 2 min. 3 min.
ss Ankle Band Series 1 x 15 e.w.
DB Hip Swings ss Ankle Band Series 1 x 15 e.w.
x3 x2 x1 x1 2x1 3 x 3 e.l.
ss Band Bridges 3 x 6
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
3x6 3 x 6 e.l. 2 x 15
3x8 3 x 15 3 x 30 sec. e.s. 3 x 30 sec.
90 sec. 1 Arm DB Shoulder Press Crossover Step Up
CORE: Timed Abs Plank Side Plank Dying Bug
3 x 30 sec.
70% 80% 85% 90% 95% 40% 40% 40% 40%
x3 x2 x1 x1 2x1 x4 x4 x4 x4
90 sec. 2 min. 2 min. 3 min.
80% 90% 90%
x3 x3 x3
2 min. 2 min.
3 x 6 e.a. 3 x 6 e.l.
90 sec.
2 min. 2 min. 2 min.
Macalester Women's Basketball Cycle 4 Week 14 August 8th Day 1 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Day 2 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Over/Under Forward, Over/Under Lateral
OR
Day 3 Plate warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Snatch First Pull (power)
60%/70% 2 x 3
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Rest Time 60 sec.
First Pulls(power position)
Overhead Squat 2 x 6
ss Heel Drops 2 x 6
Snatch Drops 2 x 6
ss Front Squat 2 x 6
Snatch (power) ss S.L. Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Back Squat ss DB Bent Row 3 x 6 ______ ss Tuck Jumps 3 x 5 @ 90% and above
70% 80% 90% 95% 100% 70% 80% 90% 95% 100%
x3 x2 x1 x1 x1 x3 x2 x2 x1 x1 x3 x3 x3 x3
90 sec. 2 min. 2 min. 3 min.
80% 90% 90%
x3 x3 x3
2 min. 2 min.
40%
3x4 3 x 6 e.l.
2 min.
Standing St. Bar Shoulder Press ss Calf Raises 3 x 8 ______
RDL ss St Bar Curls 3 x 6 ss Dips 3 x 6
Speed Bench Goblet Slide Board Lateral Lunge CORE: Reverse Crunch Straight Arm Crunches Aqua Person Wood Chops
3 x 10 3 x 10 3 x 10 e.s. 3 x 10 e.s.
x 5 e.w.
Cleans (power position)
60%/70% 2 x 3
Rest Time 60 sec.
3 x 3 e.a.
DB S.L. Squat Jumps 1-1-2 Incline Bench S.L. Machine Hamstring Curls
3x6 3 x 6 e.l.
90 sec.
70% 80% 90% 95% 100%
90 sec. 2 min. 2 min. 3 min.
90 sec. 2 min. 2 min.
Cable Front Delt Pull Down Tricep Press Down
3x6 3x6
90 sec.
Bench Press ss Bench Throws 3 x 5 @ 90 % and above
2 min. Speed Squats ss Lying Tricep Extension 3 x 6 ______ ss Bent Row (floor) 3 x 4 ______
RDL ss Rear Delt Raise 3 x 6 ______
Seated Row SB Hamstring Curls Side Lying 90/90
CORE: Roll Outs Reverse Hypers Standing Cable Hold Pike Hold
Rest Time 90 sec.
ss S.L. Bridges 3 x 6 e.l.
90 sec. 2 min. 2 min. 3 min.
ss Ankle Band Series 1 x 15 e.w.
DB Hip Swings ss Ankle Band Series 1 x 15 e.w.
x3 x2 x1 x1 x1 3 x 3 e.l.
ss Band Bridges 3 x 6
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
3x6 3 x 6 e.l. 2 x 15
3x8 3 x 15 3 x 30 sec. e.s. 3 x 30 sec.
90 sec. 1 Arm DB Shoulder Press Crossover Step Up
CORE: Timed Abs Plank Side Plank Dying Bug
3 x 30 sec.
70% 80% 90% 95% 100% 40% 40% 40% 40%
x3 x2 x2 x1 x1 x4 x4 x4 x4
90 sec. 2 min. 2 min. 3 min.
80% 90% 90%
x3 x3 x3
2 min. 2 min.
3 x 6 e.a. 3 x 6 e.l.
90 sec.
2 min. 2 min. 2 min.
Macalester Women's Basketball Cycle 4 Week 15 August 15th Day 1 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Day 2 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Over/Under Forward, Over/Under Lateral
OR
Day 3 Plate warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Snatch First Pull (power)
60%/70% 2 x 3
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Rest Time 60 sec.
First Pulls(power position)
Overhead Squat 2 x 6
ss Heel Drops 2 x 6
Snatch Drops 2 x 6
ss Front Squat 2 x 6
Snatch (power) ss S.L. Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Back Squat ss DB Bent Row 3 x 6 ______ ss Tuck Jumps 3 x 5 @ 90% and above
70% 80% 90% 95% 100% 100+% 70% 80% 90% 95% 100% 100+%
x3 x2 x1 x1 x1 x1 x3 x2 x2 x1 x1
90 sec. 2 min. 2 min. 3 min. 3 min.
x3 x3 x3 x3
90 sec. 2 min. 2 min.
90% 90% 90%
x3 x3 x3
2 min. 2 min.
40%
3x4 3 x 6 e.l.
2 min.
Standing St. Bar Shoulder Press ss Calf Raises 3 x 8 ______
RDL ss St Bar Curls 3 x 6 ss Dips 3 x 6
Speed Bench Goblet Slide Board Lateral Lunge CORE: Reverse Crunch Straight Arm Crunches Aqua Person Wood Chops
3 x 10 3 x 10 3 x 10 e.s. 3 x 10 e.s.
x 5 e.w.
90 sec. 2 min. 2 min. 3 min. 3 min.
Cleans (power position)
60%/70% 2 x 3
Rest Time 60 sec.
3 x 3 e.a.
DB S.L. Squat Jumps 1-1-2 Incline Bench S.L. Machine Hamstring Curls
3x6 3 x 6 e.l.
90 sec.
70% 80% 90% 95% 100% 100+%
Cable Front Delt Pull Down Tricep Press Down
3x6 3x6
90 sec.
Bench Press ss Bench Throws 3 x 5 @ 90 % and above
2 min. Speed Squats ss Lying Tricep Extension 3 x 6 ______ ss Bent Row (floor) 3 x 4 ______
RDL ss Rear Delt Raise 3 x 6 ______
Seated Row SB Hamstring Curls Side Lying 90/90
CORE: Roll Outs Reverse Hypers Standing Cable Hold Pike Hold
Rest Time 90 sec.
ss S.L. Bridges 3 x 6 e.l.
90 sec. 2 min. 2 min. 3 min.
ss Ankle Band Series 1 x 15 e.w.
DB Hip Swings ss Ankle Band Series 1 x 15 e.w.
x3 x2 x1 x1 x1 x1 3 x 3 e.l.
ss Band Bridges 3 x 6
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
3x6 3 x 6 e.l. 2 x 15
3x8 3 x 15 3 x 30 sec. e.s. 3 x 30 sec.
90 sec. 1 Arm DB Shoulder Press Crossover Step Up
CORE: Timed Abs Plank Side Plank Dying Bug
3 x 30 sec.
70% 80% 90% 95% 100% 100+% 40% 40% 40% 40%
x3 x2 x2 x1 x1 x1 x4 x4 x4 x4
90 sec. 2 min. 2 min. 3 min. 3 min.
90% 90% 90%
x3 x3 x3
2 min. 2 min.
3 x 6 e.a. 3 x 6 e.l.
90 sec.
2 min. 2 min. 2 min.
Macalester Women's Basketball Cycle 4 Week 16 August 22nd Day 1 Plate warm Up
Unload Week
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Day 2 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Over/Under Forward, Over/Under Lateral
OR
Day 3 Plate warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Snatch First Pull (power)
60%/70% 2 x 3
Band Abduction Series - with or without band Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Rest Time 60 sec.
First Pulls(power position)
Overhead Squat 2 x 6
ss Heel Drops 2 x 6
Snatch Drops 2 x 6
ss Front Squat 2 x 6
Snatch (power) ss S.L. Bridges 3 x 6
70% 80%
x3 3x3
90 sec. 2 min.
ss Ankle Band Series 1 x 15 e.w.
Back Squat ss DB Bent Row 2 x 6 ______
70% 80%
Standing St. Bar Shoulder Press
RDL ss Dips 2 x 6
Speed Bench Goblet Slide Board Lateral Lunge CORE: Reverse Crunch Straight Arm Crunches Aqua Person Wood Chops
Cleans (power position)
60%/70% 2 x 3
Rest Time 60 sec.
x3 3x3
x3 x3 x3
90 sec. 2 min.
90 sec. 2 min.
DB Hip Swings
70% 80%
x3 x3 x3
2 min. 2 min.
40%
2x4 2 x 6 e.l.
2 min.
2 x 10 2 x 10 2 x 10 e.s. 2 x 10 e.s.
DB S.L. Squat Jumps
2 x 3 e.l.
2 min.
1-1-2 Incline Bench S.L. Machine Hamstring Curls
2x6 2 x 6 e.l.
90 sec.
Cable Front Delt Pull Down Tricep Press Down
2x6 2x6
90 sec.
CORE: Roll Outs Reverse Hypers Standing Cable Hold Pike Hold
Rest Time 90 sec.
Bench Press
70% 80%
x3 3x3
90 sec. 2 min.
Speed Squats
40% 40% 40%
x4 x4 x4
2 min. 2 min.
80% 80% 80%
x3 x3 x3
2 min. 2 min.
2 x 6 e.a. 2 x 6 e.l.
90 sec.
ss Lying Tricep Extension 2 x 6 ______ ss Bent Row (floor) 2 x 4 ______
RDL ss Rear Delt Raise 2 x 6 ______
80% 80% 80%
2 x 3 e.a.
ss S.L. Bridges 3 x 6 e.l.
90 sec. 2 min.
Seated Row SB Hamstring Curls Side Lying 90/90
x 5 e.w.
ss Ankle Band Series 1 x 15 e.w.
x3 3x3
ss Band Bridges 3 x 6
Band Abduction Series - with or without band Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
ss Ankle Band Series 1 x 15 e.w.
ss Calf Raises 2 x 8 ______
ss St Bar Curls 2 x 6
x 5 e.w.
2x6 2 x 6 e.l. 1 x 15
2x8 2 x 15 2 x 30 sec. e.s. 2 x 30 sec.
90 sec. 1 Arm DB Shoulder Press Crossover Step Up
CORE: Timed Abs Plank Side Plank Dying Bug
2 x 30 sec.
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Day 2 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Over/Under Forward, Over/Under Lateral
OR
Day 3 Plate warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Snatch First Pull (power)
60%/70% 2 x 3
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Rest Time 60 sec.
First Pulls(power position)
Overhead Squat 2 x 6
ss Heel Drops 2 x 6
Snatch Drops 2 x 6
ss Front Squat 2 x 6
Snatch (power) ss S.L. Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Back Squat ss DB Bent Row 3 x 6 ______ ss Tuck Jumps 3 x 5 @ 85% and above
70% 80% 85% 90% 95% 70% 80% 85% 90% 95%
x3 x2 x1 x1 2x1 x3 x2 x1 x1 2x1 x3 x3 x3 x3
90 sec. 2 min. 2 min. 3 min.
80% 90% 90%
x3 x3 x3
2 min. 2 min.
40%
3x4 3 x 6 e.l.
2 min.
Standing St. Bar Shoulder Press ss Calf Raises 3 x 8 ______
RDL ss St Bar Curls 3 x 6 ss Dips 3 x 6
Speed Bench Goblet Slide Board Lateral Lunge CORE: Reverse Crunch Straight Arm Crunches Aqua Person Wood Chops
3 x 10 3 x 10 3 x 10 e.s. 3 x 10 e.s.
x 5 e.w.
90 sec. 2 min. 2 min. 3 min. 3 min. 90 sec. 2 min. 2 min.
Cleans (power position)
60%/70% 2 x 3
Rest Time 60 sec.
3 x 3 e.a.
DB S.L. Squat Jumps 1-1-2 Incline Bench S.L. Machine Hamstring Curls
3x6 3 x 6 e.l.
90 sec.
70% 80% 85% 90% 95%
Cable Front Delt Pull Down Tricep Press Down
3x6 3x6
90 sec.
Bench Press ss Jump Push Up 3 x 5 @ 85 % and above
2 min. Speed Squats ss Lying Tricep Extension 3 x 6 ______ ss Bent Row (floor) 3 x 4 ______
RDL ss Rear Delt Raise 3 x 6 ______
Seated Row SB Hamstring Curls Side Lying 90/90
CORE: Roll Outs Reverse Hypers Standing Cable Hold Pike Hold
Rest Time 90 sec.
ss S.L. Bridges 3 x 6 e.l.
90 sec. 2 min. 2 min. 3 min.
ss Ankle Band Series 1 x 15 e.w.
DB Hip Swings ss Ankle Band Series 1 x 15 e.w.
x3 x2 x1 x1 2x1 3 x 3 e.l.
ss Band Bridges 3 x 6
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
3x6 3 x 6 e.l. 2 x 15
3x8 3 x 15 3 x 30 sec. e.s. 3 x 30 sec.
90 sec. 1 Arm DB Shoulder Press Crossover Step Up
CORE: Timed Abs Plank Side Plank Dying Bug
3 x 30 sec.
70% 80% 85% 90% 95% 40% 40% 40% 40%
x3 x2 x1 x1 2x1 x4 x4 x4 x4
90 sec. 2 min. 2 min. 3 min.
80% 90% 90%
x3 x3 x3
2 min. 2 min.
3 x 6 e.a. 3 x 6 e.l.
90 sec.
2 min. 2 min. 2 min.
Macalester Women's Basketball Cycle 4 Week 14 August 8th Day 1 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Day 2 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Over/Under Forward, Over/Under Lateral
OR
Day 3 Plate warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Snatch First Pull (power)
60%/70% 2 x 3
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Rest Time 60 sec.
First Pulls(power position)
Overhead Squat 2 x 6
ss Heel Drops 2 x 6
Snatch Drops 2 x 6
ss Front Squat 2 x 6
Snatch (power) ss S.L. Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Back Squat ss DB Bent Row 3 x 6 ______ ss Tuck Jumps 3 x 5 @ 90% and above
70% 80% 90% 95% 100% 70% 80% 90% 95% 100%
x3 x2 x1 x1 x1 x3 x2 x2 x1 x1 x3 x3 x3 x3
90 sec. 2 min. 2 min. 3 min.
80% 90% 90%
x3 x3 x3
2 min. 2 min.
40%
3x4 3 x 6 e.l.
2 min.
Standing St. Bar Shoulder Press ss Calf Raises 3 x 8 ______
RDL ss St Bar Curls 3 x 6 ss Dips 3 x 6
Speed Bench Goblet Slide Board Lateral Lunge CORE: Reverse Crunch Straight Arm Crunches Aqua Person Wood Chops
3 x 10 3 x 10 3 x 10 e.s. 3 x 10 e.s.
x 5 e.w.
Cleans (power position)
60%/70% 2 x 3
Rest Time 60 sec.
3 x 3 e.a.
DB S.L. Squat Jumps 1-1-2 Incline Bench S.L. Machine Hamstring Curls
3x6 3 x 6 e.l.
90 sec.
70% 80% 90% 95% 100%
90 sec. 2 min. 2 min. 3 min.
90 sec. 2 min. 2 min.
Cable Front Delt Pull Down Tricep Press Down
3x6 3x6
90 sec.
Bench Press ss Bench Throws 3 x 5 @ 90 % and above
2 min. Speed Squats ss Lying Tricep Extension 3 x 6 ______ ss Bent Row (floor) 3 x 4 ______
RDL ss Rear Delt Raise 3 x 6 ______
Seated Row SB Hamstring Curls Side Lying 90/90
CORE: Roll Outs Reverse Hypers Standing Cable Hold Pike Hold
Rest Time 90 sec.
ss S.L. Bridges 3 x 6 e.l.
90 sec. 2 min. 2 min. 3 min.
ss Ankle Band Series 1 x 15 e.w.
DB Hip Swings ss Ankle Band Series 1 x 15 e.w.
x3 x2 x1 x1 x1 3 x 3 e.l.
ss Band Bridges 3 x 6
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
3x6 3 x 6 e.l. 2 x 15
3x8 3 x 15 3 x 30 sec. e.s. 3 x 30 sec.
90 sec. 1 Arm DB Shoulder Press Crossover Step Up
CORE: Timed Abs Plank Side Plank Dying Bug
3 x 30 sec.
70% 80% 90% 95% 100% 40% 40% 40% 40%
x3 x2 x2 x1 x1 x4 x4 x4 x4
90 sec. 2 min. 2 min. 3 min.
80% 90% 90%
x3 x3 x3
2 min. 2 min.
3 x 6 e.a. 3 x 6 e.l.
90 sec.
2 min. 2 min. 2 min.
Macalester Women's Basketball Cycle 4 Week 15 August 15th Day 1 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Day 2 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Over/Under Forward, Over/Under Lateral
OR
Day 3 Plate warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Snatch First Pull (power)
60%/70% 2 x 3
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Rest Time 60 sec.
First Pulls(power position)
Overhead Squat 2 x 6
ss Heel Drops 2 x 6
Snatch Drops 2 x 6
ss Front Squat 2 x 6
Snatch (power) ss S.L. Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Back Squat ss DB Bent Row 3 x 6 ______ ss Tuck Jumps 3 x 5 @ 90% and above
70% 80% 90% 95% 100% 100+% 70% 80% 90% 95% 100% 100+%
x3 x2 x1 x1 x1 x1 x3 x2 x2 x1 x1
90 sec. 2 min. 2 min. 3 min. 3 min.
x3 x3 x3 x3
90 sec. 2 min. 2 min.
90% 90% 90%
x3 x3 x3
2 min. 2 min.
40%
3x4 3 x 6 e.l.
2 min.
Standing St. Bar Shoulder Press ss Calf Raises 3 x 8 ______
RDL ss St Bar Curls 3 x 6 ss Dips 3 x 6
Speed Bench Goblet Slide Board Lateral Lunge CORE: Reverse Crunch Straight Arm Crunches Aqua Person Wood Chops
3 x 10 3 x 10 3 x 10 e.s. 3 x 10 e.s.
x 5 e.w.
90 sec. 2 min. 2 min. 3 min. 3 min.
Cleans (power position)
60%/70% 2 x 3
Rest Time 60 sec.
3 x 3 e.a.
DB S.L. Squat Jumps 1-1-2 Incline Bench S.L. Machine Hamstring Curls
3x6 3 x 6 e.l.
90 sec.
70% 80% 90% 95% 100% 100+%
Cable Front Delt Pull Down Tricep Press Down
3x6 3x6
90 sec.
Bench Press ss Bench Throws 3 x 5 @ 90 % and above
2 min. Speed Squats ss Lying Tricep Extension 3 x 6 ______ ss Bent Row (floor) 3 x 4 ______
RDL ss Rear Delt Raise 3 x 6 ______
Seated Row SB Hamstring Curls Side Lying 90/90
CORE: Roll Outs Reverse Hypers Standing Cable Hold Pike Hold
Rest Time 90 sec.
ss S.L. Bridges 3 x 6 e.l.
90 sec. 2 min. 2 min. 3 min.
ss Ankle Band Series 1 x 15 e.w.
DB Hip Swings ss Ankle Band Series 1 x 15 e.w.
x3 x2 x1 x1 x1 x1 3 x 3 e.l.
ss Band Bridges 3 x 6
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
3x6 3 x 6 e.l. 2 x 15
3x8 3 x 15 3 x 30 sec. e.s. 3 x 30 sec.
90 sec. 1 Arm DB Shoulder Press Crossover Step Up
CORE: Timed Abs Plank Side Plank Dying Bug
3 x 30 sec.
70% 80% 90% 95% 100% 100+% 40% 40% 40% 40%
x3 x2 x2 x1 x1 x1 x4 x4 x4 x4
90 sec. 2 min. 2 min. 3 min. 3 min.
90% 90% 90%
x3 x3 x3
2 min. 2 min.
3 x 6 e.a. 3 x 6 e.l.
90 sec.
2 min. 2 min. 2 min.
Macalester Women's Basketball Cycle 4 Week 16 August 22nd Day 1 Plate warm Up
Unload Week
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Day 2 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Over/Under Forward, Over/Under Lateral
OR
Day 3 Plate warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Snatch First Pull (power)
60%/70% 2 x 3
Band Abduction Series - with or without band Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Rest Time 60 sec.
First Pulls(power position)
Overhead Squat 2 x 6
ss Heel Drops 2 x 6
Snatch Drops 2 x 6
ss Front Squat 2 x 6
Snatch (power) ss S.L. Bridges 3 x 6
70% 80%
x3 3x3
90 sec. 2 min.
ss Ankle Band Series 1 x 15 e.w.
Back Squat ss DB Bent Row 2 x 6 ______
70% 80%
Standing St. Bar Shoulder Press
RDL ss Dips 2 x 6
Speed Bench Goblet Slide Board Lateral Lunge CORE: Reverse Crunch Straight Arm Crunches Aqua Person Wood Chops
Cleans (power position)
60%/70% 2 x 3
Rest Time 60 sec.
x3 3x3
x3 x3 x3
90 sec. 2 min.
90 sec. 2 min.
DB Hip Swings
70% 80%
x3 x3 x3
2 min. 2 min.
40%
2x4 2 x 6 e.l.
2 min.
2 x 10 2 x 10 2 x 10 e.s. 2 x 10 e.s.
DB S.L. Squat Jumps
2 x 3 e.l.
2 min.
1-1-2 Incline Bench S.L. Machine Hamstring Curls
2x6 2 x 6 e.l.
90 sec.
Cable Front Delt Pull Down Tricep Press Down
2x6 2x6
90 sec.
CORE: Roll Outs Reverse Hypers Standing Cable Hold Pike Hold
Rest Time 90 sec.
Bench Press
70% 80%
x3 3x3
90 sec. 2 min.
Speed Squats
40% 40% 40%
x4 x4 x4
2 min. 2 min.
80% 80% 80%
x3 x3 x3
2 min. 2 min.
2 x 6 e.a. 2 x 6 e.l.
90 sec.
ss Lying Tricep Extension 2 x 6 ______ ss Bent Row (floor) 2 x 4 ______
RDL ss Rear Delt Raise 2 x 6 ______
80% 80% 80%
2 x 3 e.a.
ss S.L. Bridges 3 x 6 e.l.
90 sec. 2 min.
Seated Row SB Hamstring Curls Side Lying 90/90
x 5 e.w.
ss Ankle Band Series 1 x 15 e.w.
x3 3x3
ss Band Bridges 3 x 6
Band Abduction Series - with or without band Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
ss Ankle Band Series 1 x 15 e.w.
ss Calf Raises 2 x 8 ______
ss St Bar Curls 2 x 6
x 5 e.w.
2x6 2 x 6 e.l. 1 x 15
2x8 2 x 15 2 x 30 sec. e.s. 2 x 30 sec.
90 sec. 1 Arm DB Shoulder Press Crossover Step Up
CORE: Timed Abs Plank Side Plank Dying Bug
2 x 30 sec.
