Water Polo Cycle 3 Week 9 July 4th Day 2 Day 3 Plate ...
Water Polo Cycle 3 Week 9 July 4th Day 2 Plate Warm Up
Day 3 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/Under/Over
Hurdle Warm Up
x 3 each side
Over/Under/Over
Shoulder Warm Up
1 x 10 each way
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Shoulder Warm Up
1 x 10 each way
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
Internal Rotation, 45 degree delt raise
Band Abduction
Band Abduction
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST MB OH Hip Toss
REST
3x6
60 sec.
x4 x4 x4 x 3 e.a. x 3 e.a. x 3 e.a. 3x6 3 x 4 e.a. 3x6 3x6 3x6 3x6 2x1
90 sec. 90 sec.
ss Cable Ext. Rot. 2 x 15 each arm
90 sec. 90 sec.
(go off 70% of bench max)
ss S.L. Bridges 3 x 10
ss ankle band series 1 x 10 e.w.
Deadlift ss lying DB Ext. Rot. 2 x 15 ________
Alt. DB Standing Shoulder Press ss Band Dorsiflexion 2 x 15
NONE
Machine Hamstring Curls 1 arm DB Bent Over Row (no bench) Cable Rear Delt Pull Cable Delt Pull Down Any Bicep Exercise Any Tricep Exercise Wrist Roller
Planks Side Planks Dead Bug Super Hero
2 x 1 min. 50 sec. 2 x 80 sec. 2 x 80 sec. 2 x 80 sec.
Shoulder Program
see website
Lateral Lunges
Incline Bench Press ss band bridges 3 x 10
60 sec. 60 sec. 60 sec.
70% 80% 85% 85%
S.L RDLs Bent Over Row from floor 3-way Delt Raise Lateral Pull Ups Any Tricep Exercise Forearm Series
Choose Core : Shoulder Program
x 4 e.l. x 4 e.l. x 4 e.l. x4 x3 x3 x2 3 x 3 e.a 3x6 3 x 4 e. w. 3x6 3x6 1 x 10 e.w.
see water polo core sheet see website
90 sec. 2 min. 90 sec. 2 min.
90 sec. 60 sec. 60 sec.
Water Polo Cycle 3 Week 10 July 11th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/Under/Over
Shoulder Warm Up
1 x 10 each way
Hurdle Warm Up
x 3 each side
Shoulder Warm Up
1 x 10 each way
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
90 sec.
ss Bridges 3 x 10
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST MB OH Hip Toss
REST
3x6
60 sec.
x4 x4 x4 x 3 e.a. x 3 e.a. x 3 e.a. 3x6 3 x 4 e.a. 3x6 3x6 3x6 3x6 2x1
90 sec. 90 sec.
ss Cable Ext. Rot. 2 x 15 each arm
90 sec. 90 sec.
(go off 70% of bench max)
ss S.L. Bridges 3 x 10
ss Ankle band series 1 x 10 e.w.
ss Ankle band series 1 x 10 e.w.
S. L. Squats ss Lying 90/90 2 x 15
Choose Core : Shoulder Program
1 x 10 each way
Band Abduction
x5
REST 4x4
DB Squat Jumps
Shoulder Warm Up Internal Rotation, 45 degree delt raise
Band Abduction
x5
x 3 each side
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
Band Abduction
Hurdle Warm Up Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
RDL's(use squat max) DB Bench Press Lat. Pull Down Lying Delt Raise and Pull Standing Cable Row Glute/Hams Any Bicep Exercise Lying Tricep Extension Forearm series
Day 3 Plate Warm Up
x5
90%
x 4 e.l. x 4 e.l. x 4 e.l. x 4 e.l. 3x3 3x6 3x6 3x6 3x6 3x6 3x6 3x6 1 x 10 each way
Deadlift
90 sec. 90 sec.
ss lying DB Ext. Rot. 2 x 15 ________
90 sec.
Alt. DB Standing Shoulder Press ss Band Dorsiflexion 2 x 15
60 sec. 60 sec. 60 sec.
Machine Hamstring Curls 1 arm DB Bent Over Row (no bench) Cable Rear Delt Pull Cable Delt Pull Down Any Bicep Exercise Any Tricep Exercise Wrist Roller
Lateral Lunges
Incline Bench Press ss band bridges 3 x 10
60 sec. 60 sec. 60 sec.
70% 80% 90% 90%
S.L RDLs Bent Over Row 3-way Delt Raise Lateral Pull Ups Any Tricep Exercise Forearm Series
x 4 e.l. x 4 e.l. x 4 e.l. x4 x3 x2 x2 3x3 3x6 3 x 4 e. w. 3x6 3x6 1 x 10 e.w.
see water polo core sheet see website
Planks Side Planks Dead Bug Super Hero
2 x 1 min. 50 sec. 2 x 80 sec. 2 x 80 sec. 2 x 80 sec.
Shoulder Program
see website
Choose Core : Shoulder Program
see water polo core sheet see website
90 sec. 2 min. 90 sec. 2 min.
90 sec. 60 sec. 60 sec.
Water Polo Cycle 3 Week 11 July 18th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/Under/Over
Shoulder Warm Up
1 x 10 each way
Hurdle Warm Up
x 3 each side
Shoulder Warm Up
1 x 10 each way
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
90 sec.
ss Bridges 3 x 10
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST MB OH Hip Toss
REST
3x6
60 sec.
x4 x4 x4 x 3 e.a. x 3 e.a. x 3 e.a. 3x6 3 x 4 e.a. 3x6 3x6 3x6 3x6 2x1
90 sec. 90 sec.
ss Cable Ext. Rot. 2 x 15 each arm
90 sec. 90 sec.
(go off 70% of bench max)
ss S.L. Bridges 3 x 10
ss Ankle band series 1 x 10 e.w.
ss Ankle band series 1 x 10 e.w.
S. L. Squats ss Lying 90/90 2 x 15
Choose Core : Shoulder Program
1 x 10 each way
Band Abduction
x5
REST 4x4
DB Squat Jumps
Shoulder Warm Up Internal Rotation, 45 degree delt raise
Band Abduction
x5
x 3 each side
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
Band Abduction
Hurdle Warm Up Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
RDL's(use squat max) DB Bench Press Lat. Pull Down Lying Delt Raise and Pull Standing Cable Row Glute/Hams Any Bicep Exercise Lying Tricep Extension Forearm series
Day 3 Plate Warm Up
x5
90%
x 4 e.l. x 4 e.l. x 4 e.l. x 4 e.l. 3x3 3x6 3x6 3x6 3x6 3x6 3x6 3x6 1 x 10 each way
Deadlift
90 sec. 90 sec.
ss lying DB Ext. Rot. 2 x 15 ________
90 sec.
Alt. DB Standing Shoulder Press ss Band Dorsiflexion 2 x 15
60 sec. 60 sec. 60 sec.
Machine Hamstring Curls 1 arm DB Bent Over Row (no bench) Cable Rear Delt Pull Cable Delt Pull Down Any Bicep Exercise Any Tricep Exercise Wrist Roller
Lateral Lunges
Incline Bench Press ss band bridges 3 x 10
60 sec. 60 sec. 60 sec.
RDL's(use squat max) Bent Over Row 3-way Delt Raise Lateral Pull Ups Any Tricep Exercise Forearm Series Choose Core : Shoulder Program
see water polo core sheet see website
Planks Side Planks Dead Bug Super Hero
2 x 1 min. 50 sec. 2 x 80 sec. 2 x 80 sec. 2 x 80 sec.
Shoulder Program
see website
70% 80% 90% 95% 95%
x 4 e.l. x 4 e.l. x 4 e.l. x4 x3 x2 x2 3x3 3x6 3 x 4 e. w. 3x6 3x6 1 x 10 e.w.
see water polo core sheet see website
90 sec. 2 min. 90 sec. 2 min. 3 min. 90 sec. 60 sec. 60 sec.
Water Polo Cycle 3 Week 12 July 25th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/Under/Over
Shoulder Warm Up
1 x 10 each way
Hurdle Warm Up
x 3 each side
Shoulder Warm Up
1 x 10 each way
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
90 sec.
ss Bridges 3 x 10
MB OH Hip Toss
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST
REST
3x6
60 sec.
90 sec.
x4 x4 x4 x 3 e.a. x 3 e.a. x 3 e.a. 2x6 2 x e.a. 2x6 2x6 2x6 2x6 1x1
90 sec. 90 sec.
ss Cable Ext. Rot. 2 x 15 each arm
90 sec. 90 sec.
(go off 70% of bench max)
ss S.L. Bridges 3 x 10
ss Ankle band series 1 x 10 e.w.
ss Ankle band series 1 x 10 e.w.
S. L. Squats ss Lying 90/90 2 x 15
Choose Core : Shoulder Program
1 x 10 each way
Band Abduction
x5
REST 4x4
DB Squat Jumps
Shoulder Warm Up Internal Rotation, 45 degree delt raise
Band Abduction
x5
x 3 each side
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
Band Abduction
Hurdle Warm Up Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
RDL's(use squat max) DB Bench Press Lat. Pull Down Lying Delt Raise and Pull Standing Cable Row Glute/Hams Any Bicep Exercise Lying Tricep Extension Forearm series
Day 3 Plate Warm Up
x5
80%
x 4 e.l. x 4 e.l. x 4 e.l. x 4 e.l. 3x3 2x6 2x6 2x6 2x6 2x6 2x6 2x6 1 x 10 each way
Deadlift
90 sec. 90 sec.
ss lying DB Ext. Rot. 2 x 15 ________
90 sec.
Alt. DB Standing Shoulder Press ss Band Dorsiflexion 2 x 15
60 sec. 60 sec. 60 sec.
Machine Hamstring Curls 1 arm DB Bent Over Row (no bench) Cable Rear Delt Pull Cable Delt Pull Down Any Bicep Exercise Any Tricep Exercise Wrist Roller
Lateral Lunges
Incline Bench Press ss band bridges 3 x 10
60 sec. 60 sec. 60 sec.
RDL's(use squat max) Bent Over Row 3-way Delt Raise Lateral Pull Ups Any Tricep Exercise Forearm Series Choose Core : Shoulder Program
see water polo core sheet see website
Planks Side Planks Dead Bug Super Hero
2 x 1 min. 50 sec. 2 x 80 sec. 2 x 80 sec. 2 x 80 sec.
Shoulder Program
see website
70% 80% 80% 80% 80%
x 3 e.l. x 3 e.l. x 3 e.l. x4 x3 x2 x2 3x3 2x6 2 x 4 e. w. 2x6 2x6 1 x 10 e.w.
see water polo core sheet see website
90 sec. 2 min. 90 sec. 2 min. 3 min. 90 sec. 60 sec. 60 sec.
Day 3 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/Under/Over
Hurdle Warm Up
x 3 each side
Over/Under/Over
Shoulder Warm Up
1 x 10 each way
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Shoulder Warm Up
1 x 10 each way
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
Internal Rotation, 45 degree delt raise
Band Abduction
Band Abduction
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST MB OH Hip Toss
REST
3x6
60 sec.
x4 x4 x4 x 3 e.a. x 3 e.a. x 3 e.a. 3x6 3 x 4 e.a. 3x6 3x6 3x6 3x6 2x1
90 sec. 90 sec.
ss Cable Ext. Rot. 2 x 15 each arm
90 sec. 90 sec.
(go off 70% of bench max)
ss S.L. Bridges 3 x 10
ss ankle band series 1 x 10 e.w.
Deadlift ss lying DB Ext. Rot. 2 x 15 ________
Alt. DB Standing Shoulder Press ss Band Dorsiflexion 2 x 15
NONE
Machine Hamstring Curls 1 arm DB Bent Over Row (no bench) Cable Rear Delt Pull Cable Delt Pull Down Any Bicep Exercise Any Tricep Exercise Wrist Roller
Planks Side Planks Dead Bug Super Hero
2 x 1 min. 50 sec. 2 x 80 sec. 2 x 80 sec. 2 x 80 sec.
Shoulder Program
see website
Lateral Lunges
Incline Bench Press ss band bridges 3 x 10
60 sec. 60 sec. 60 sec.
70% 80% 85% 85%
S.L RDLs Bent Over Row from floor 3-way Delt Raise Lateral Pull Ups Any Tricep Exercise Forearm Series
Choose Core : Shoulder Program
x 4 e.l. x 4 e.l. x 4 e.l. x4 x3 x3 x2 3 x 3 e.a 3x6 3 x 4 e. w. 3x6 3x6 1 x 10 e.w.
see water polo core sheet see website
90 sec. 2 min. 90 sec. 2 min.
90 sec. 60 sec. 60 sec.
Water Polo Cycle 3 Week 10 July 11th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/Under/Over
Shoulder Warm Up
1 x 10 each way
Hurdle Warm Up
x 3 each side
Shoulder Warm Up
1 x 10 each way
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
90 sec.
ss Bridges 3 x 10
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST MB OH Hip Toss
REST
3x6
60 sec.
x4 x4 x4 x 3 e.a. x 3 e.a. x 3 e.a. 3x6 3 x 4 e.a. 3x6 3x6 3x6 3x6 2x1
90 sec. 90 sec.
ss Cable Ext. Rot. 2 x 15 each arm
90 sec. 90 sec.
(go off 70% of bench max)
ss S.L. Bridges 3 x 10
ss Ankle band series 1 x 10 e.w.
ss Ankle band series 1 x 10 e.w.
S. L. Squats ss Lying 90/90 2 x 15
Choose Core : Shoulder Program
1 x 10 each way
Band Abduction
x5
REST 4x4
DB Squat Jumps
Shoulder Warm Up Internal Rotation, 45 degree delt raise
Band Abduction
x5
x 3 each side
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
Band Abduction
Hurdle Warm Up Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
RDL's(use squat max) DB Bench Press Lat. Pull Down Lying Delt Raise and Pull Standing Cable Row Glute/Hams Any Bicep Exercise Lying Tricep Extension Forearm series
Day 3 Plate Warm Up
x5
90%
x 4 e.l. x 4 e.l. x 4 e.l. x 4 e.l. 3x3 3x6 3x6 3x6 3x6 3x6 3x6 3x6 1 x 10 each way
Deadlift
90 sec. 90 sec.
ss lying DB Ext. Rot. 2 x 15 ________
90 sec.
Alt. DB Standing Shoulder Press ss Band Dorsiflexion 2 x 15
60 sec. 60 sec. 60 sec.
Machine Hamstring Curls 1 arm DB Bent Over Row (no bench) Cable Rear Delt Pull Cable Delt Pull Down Any Bicep Exercise Any Tricep Exercise Wrist Roller
Lateral Lunges
Incline Bench Press ss band bridges 3 x 10
60 sec. 60 sec. 60 sec.
70% 80% 90% 90%
S.L RDLs Bent Over Row 3-way Delt Raise Lateral Pull Ups Any Tricep Exercise Forearm Series
x 4 e.l. x 4 e.l. x 4 e.l. x4 x3 x2 x2 3x3 3x6 3 x 4 e. w. 3x6 3x6 1 x 10 e.w.
see water polo core sheet see website
Planks Side Planks Dead Bug Super Hero
2 x 1 min. 50 sec. 2 x 80 sec. 2 x 80 sec. 2 x 80 sec.
Shoulder Program
see website
Choose Core : Shoulder Program
see water polo core sheet see website
90 sec. 2 min. 90 sec. 2 min.
90 sec. 60 sec. 60 sec.
Water Polo Cycle 3 Week 11 July 18th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/Under/Over
Shoulder Warm Up
1 x 10 each way
Hurdle Warm Up
x 3 each side
Shoulder Warm Up
1 x 10 each way
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
90 sec.
ss Bridges 3 x 10
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST MB OH Hip Toss
REST
3x6
60 sec.
x4 x4 x4 x 3 e.a. x 3 e.a. x 3 e.a. 3x6 3 x 4 e.a. 3x6 3x6 3x6 3x6 2x1
90 sec. 90 sec.
ss Cable Ext. Rot. 2 x 15 each arm
90 sec. 90 sec.
(go off 70% of bench max)
ss S.L. Bridges 3 x 10
ss Ankle band series 1 x 10 e.w.
ss Ankle band series 1 x 10 e.w.
S. L. Squats ss Lying 90/90 2 x 15
Choose Core : Shoulder Program
1 x 10 each way
Band Abduction
x5
REST 4x4
DB Squat Jumps
Shoulder Warm Up Internal Rotation, 45 degree delt raise
Band Abduction
x5
x 3 each side
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
Band Abduction
Hurdle Warm Up Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
RDL's(use squat max) DB Bench Press Lat. Pull Down Lying Delt Raise and Pull Standing Cable Row Glute/Hams Any Bicep Exercise Lying Tricep Extension Forearm series
Day 3 Plate Warm Up
x5
90%
x 4 e.l. x 4 e.l. x 4 e.l. x 4 e.l. 3x3 3x6 3x6 3x6 3x6 3x6 3x6 3x6 1 x 10 each way
Deadlift
90 sec. 90 sec.
ss lying DB Ext. Rot. 2 x 15 ________
90 sec.
Alt. DB Standing Shoulder Press ss Band Dorsiflexion 2 x 15
60 sec. 60 sec. 60 sec.
Machine Hamstring Curls 1 arm DB Bent Over Row (no bench) Cable Rear Delt Pull Cable Delt Pull Down Any Bicep Exercise Any Tricep Exercise Wrist Roller
Lateral Lunges
Incline Bench Press ss band bridges 3 x 10
60 sec. 60 sec. 60 sec.
RDL's(use squat max) Bent Over Row 3-way Delt Raise Lateral Pull Ups Any Tricep Exercise Forearm Series Choose Core : Shoulder Program
see water polo core sheet see website
Planks Side Planks Dead Bug Super Hero
2 x 1 min. 50 sec. 2 x 80 sec. 2 x 80 sec. 2 x 80 sec.
Shoulder Program
see website
70% 80% 90% 95% 95%
x 4 e.l. x 4 e.l. x 4 e.l. x4 x3 x2 x2 3x3 3x6 3 x 4 e. w. 3x6 3x6 1 x 10 e.w.
see water polo core sheet see website
90 sec. 2 min. 90 sec. 2 min. 3 min. 90 sec. 60 sec. 60 sec.
Water Polo Cycle 3 Week 12 July 25th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
x 3 each side
Over/Under/Over
Shoulder Warm Up
1 x 10 each way
Hurdle Warm Up
x 3 each side
Shoulder Warm Up
1 x 10 each way
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
90 sec.
ss Bridges 3 x 10
MB OH Hip Toss
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST
REST
3x6
60 sec.
90 sec.
x4 x4 x4 x 3 e.a. x 3 e.a. x 3 e.a. 2x6 2 x e.a. 2x6 2x6 2x6 2x6 1x1
90 sec. 90 sec.
ss Cable Ext. Rot. 2 x 15 each arm
90 sec. 90 sec.
(go off 70% of bench max)
ss S.L. Bridges 3 x 10
ss Ankle band series 1 x 10 e.w.
ss Ankle band series 1 x 10 e.w.
S. L. Squats ss Lying 90/90 2 x 15
Choose Core : Shoulder Program
1 x 10 each way
Band Abduction
x5
REST 4x4
DB Squat Jumps
Shoulder Warm Up Internal Rotation, 45 degree delt raise
Band Abduction
x5
x 3 each side
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
Band Abduction
Hurdle Warm Up Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
Internal Rotation, 45 degree delt raise
x5
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Over/Under/Over
Standing 90/90, Standing Rear Delt Pull, External Rotation,
RDL's(use squat max) DB Bench Press Lat. Pull Down Lying Delt Raise and Pull Standing Cable Row Glute/Hams Any Bicep Exercise Lying Tricep Extension Forearm series
Day 3 Plate Warm Up
x5
80%
x 4 e.l. x 4 e.l. x 4 e.l. x 4 e.l. 3x3 2x6 2x6 2x6 2x6 2x6 2x6 2x6 1 x 10 each way
Deadlift
90 sec. 90 sec.
ss lying DB Ext. Rot. 2 x 15 ________
90 sec.
Alt. DB Standing Shoulder Press ss Band Dorsiflexion 2 x 15
60 sec. 60 sec. 60 sec.
Machine Hamstring Curls 1 arm DB Bent Over Row (no bench) Cable Rear Delt Pull Cable Delt Pull Down Any Bicep Exercise Any Tricep Exercise Wrist Roller
Lateral Lunges
Incline Bench Press ss band bridges 3 x 10
60 sec. 60 sec. 60 sec.
RDL's(use squat max) Bent Over Row 3-way Delt Raise Lateral Pull Ups Any Tricep Exercise Forearm Series Choose Core : Shoulder Program
see water polo core sheet see website
Planks Side Planks Dead Bug Super Hero
2 x 1 min. 50 sec. 2 x 80 sec. 2 x 80 sec. 2 x 80 sec.
Shoulder Program
see website
70% 80% 80% 80% 80%
x 3 e.l. x 3 e.l. x 3 e.l. x4 x3 x2 x2 3x3 2x6 2 x 4 e. w. 2x6 2x6 1 x 10 e.w.
see water polo core sheet see website
90 sec. 2 min. 90 sec. 2 min. 3 min. 90 sec. 60 sec. 60 sec.
