Water Polo Cycle 4 Week 12 August 1st Day 1 Day 2 ...
Water Polo Cycle 4 Week 12 August 1st 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 ankle band series 1 x 15 e.w.
Front Squat
RDL's(use squat max) DB Incline Bench Press Lat. Pull Down 45 degree Delt Raise Standing Cable Row Machine Hamstring Curls Any Bicep Exercise Tricep Pushdown Forearm series Choose Core : Shoulder Program
1 x 10 each way
Band Abduction
x5
REST 3 x 6 e.a
S.L. Bridge 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,
ss Cable Ext. Rot. 2 x 15
Day 3 Plate Warm Up
x5
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST MB Shot Put
REST
3 x 5 e.a.
60 sec.
x 3 e.l. x 3 e.l. x 3 e.l. x3 x3 x3 3 x 3 e.l. 3 x 6 e.a. 3x6 2 x 15 3x6 3x6 2x1
90 sec. 90 sec.
ss Cable Ext. Rot. 2 x 15 each arm
90 sec. 90 sec.
ss band bridges
ss S.L. Bridges 3 x 10
70% 80% 90% 95% 90%
x4 x3 x1 2x1 3x3 3x3 3x6 3x6 3x6 3x 4 3x6 3x6 1 x 10 each way
90 sec. 2 min. 3 min. 3 min. 90 sec. 60 sec. 60 sec. 60 sec.
Lateral Step Ups ss Lying 90/90 2 x 15
1 arm DB Shoulder Press ss Band Dorsiflexion 2 x 15
S.L. Machine Hamstring Curls Alt. DB Bent Over Row (no bench) Lying DB Rear Delt Raise Lying 90/90's Any Bicep Exercise Any Tricep Exercise Wrist Roller
Reverse Lunge
Bench Press ss Ankle Band Series 1 x 15
60 sec. 60 sec. 60 sec.
70% 80% 90% 95%
S.L. RDLs Bent Over Row Bent Over Shoulder Press Lat Pulldown Any Tricep Exercise Forearm Series
x6 90 sec. x6 2 min. x6 x6 90 sec. x3 2 min. x1 3 min. 2x1 3 min. 3 x 4 e.a. 90 sec. 3x6 3x8 60 sec. 3x6 3x6 60 sec. 1 x 15 each way
see water polo core sheet see website
Planks Side Planks Dead Bug Super Hero
2 x 2 min. 2 x 30 sec. 2 x 90 sec. 2 x 90 sec.
Shoulder Program
see website
Choose Core : Shoulder Program
see water polo core sheet see website
Water Polo Cycle 4 Week 13 August 8th 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 ankle band series 1 x 15 e.w.
Front Squat
RDL's(use squat max) DB Incline Bench Press Lat. Pull Down 45 degree Delt Raise Standing Cable Row Machine Hamstring Curls Any Bicep Exercise Tricep Pushdown Forearm series Choose Core : Shoulder Program
1 x 10 each way
Band Abduction
x5
REST 3 x 6 e.a
S.L. Bridge 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,
ss Cable Ext. Rot. 2 x 15
Day 3 Plate Warm Up
x5
MB Shot Put
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST
REST
3 x 5 e.a.
60 sec.
90 sec.
x 3 e.l. x 3 e.l. x 3 e.l. x3 x3 x3 3 x 3 e.l. 3 x 6 e.a. 3x6 2 x 15 3x6 3x6 2x1
90 sec. 90 sec.
ss Cable Ext. Rot. 2 x 15 each arm
90 sec. 90 sec.
ss band bridges
ss S.L. Bridges 3 x 10
70% 80% 90% 95% 100% 95%
x4 x3 x1 x1 x1 3x2 3x3 3x6 3x6 3x6 3x 4 3x6 3x6 1 x 10 each way
90 sec. 2 min. 3 min. 3 min.
Lateral Step Ups ss Lying 90/90 2 x 15
1 arm DB Shoulder Press ss Band Dorsiflexion 2 x 15
90 sec. 60 sec. 60 sec. 60 sec.
S.L. Machine Hamstring Curls Alt. DB Bent Over Row (no bench) Lying DB Rear Delt Raise Lying 90/90's Any Bicep Exercise Any Tricep Exercise Wrist Roller
Reverse Lunge
Bench Press ss Ankle Band Series 1 x 15 e.w.
60 sec. 60 sec. 60 sec.
70% 80% 90% 95% 100%
S.L. RDLS Bent Over Row Bent Over Shoulder Press Lat Pulldown Any Tricep Exercise Forearm Series
x6 90 sec. x6 2 min. x6 x6 90 sec. x3 2 min. x1 3 min. x1 3 min. x1 3 x 4 e.a 90 sec. 3x6 3x8 60 sec. 3x6 3x6 60 sec. 1 x 15 each way
see water polo core sheet see website
Planks Side Planks Dead Bug Super Hero
2 x 2 min. 2 x 30 sec. 2 x 90 sec. 2 x 90 sec.
Shoulder Program
see website
Choose Core : Shoulder Program
see water polo core sheet see website
Water Polo Cycle 4 Week 14 August 15th 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 ankle band series 1 x 15 e.w.
Front Squat
RDL's(use squat max) DB Incline Bench Press Lat. Pull Down 45 degree Delt Raise Standing Cable Row Machine Hamstring Curls Any Bicep Exercise Tricep Pushdown Forearm series Choose Core : Shoulder Program
1 x 10 each way
Band Abduction
x5
REST 3 x 6 e.a
S.L. Bridge 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,
ss Cable Ext. Rot. 2 x 15
Day 3 Plate Warm Up
x5
MB Shot Put
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST
REST
3 x 5 e.a.
60 sec.
90 sec.
x 3 e.l. x 3 e.l. x 3 e.l. x3 x3 x3 3 x 3 e.l. 3 x 6 e.a. 3x6 2 x 15 3x6 3x6 2x1
90 sec. 90 sec.
ss Cable Ext. Rot. 2 x 15 each arm
90 sec. 90 sec.
ss band bridges
ss S.L. Bridges 3 x 10
70% 80% 90% 100% 100%+ 95%
x4 x3 x1 x1 x1 3x2 3x3 3x6 3x6 3x6 3x 4 3x6 3x6 1 x 10 each way
90 sec. 2 min. 3 min. 3 min.
Lateral Step Ups ss Lying 90/90 2 x 15
1 arm DB Shoulder Press ss Band Dorsiflexion 2 x 15
90 sec. 60 sec. 60 sec. 60 sec.
S.L. Machine Hamstring Curls Alt. DB Bent Over Row (no bench) Lying DB Rear Delt Raise Lying 90/90's Any Bicep Exercise Any Tricep Exercise Wrist Roller
Reverse Lunge
Bench Press ss Ankle Band Series 1 x 15 e.w.
60 sec. 60 sec. 60 sec.
70% 80% 90% 100% 100%+
S.L. RDLs Bent Over Row Bent Over Shoulder Press Lat Pulldown Any Tricep Exercise Forearm Series
x6 90 sec. x6 2 min. x6 x6 90 sec. x3 2 min. x1 3 min. x1 3 min. x1 3 x 4 e.a. 90 sec. 3x6 3x8 60 sec. 3x6 3x6 60 sec. 1 x 15 each way
see water polo core sheet see website
Planks Side Planks Dead Bug Super Hero
2 x 2 min. 2 x 30 sec. 2 x 90 sec. 2 x 90 sec.
Shoulder Program
see website
Choose Core : Shoulder Program
see water polo core sheet see website
Water Polo Cycle 4 Week 15 August 22nd 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 ankle band series 1 x 15 e.w.
Front Squat
RDL's(use squat max) DB Incline Bench Press Lat. Pull Down 45 degree Delt Raise Standing Cable Row Machine Hamstring Curls Any Bicep Exercise Tricep Pushdown Forearm series Choose Core : Shoulder Program
1 x 10 each way
Band Abduction
x5
REST 3 x 6 e.a
S.L. Bridge 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,
ss Cable Ext. Rot. 2 x 15
Day 3 Plate Warm Up
x5
MB Shot Put
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST
REST
3 x 5 e.a.
60 sec.
90 sec.
x 3 e.l. x 3 e.l.
90 sec. 90 sec.
ss Cable Ext. Rot. 2 x 15 each arm
x3 x3 x3 2 x 3 e.l. 2 x 6 e.a. 2x6 2 x 15 2x6 2x6 2x1
90 sec. 90 sec.
ss band bridges
ss S.L. Bridges 3 x 10
60% 70% 80% 80% 70%
x6 x3 x1 x1 2x3 2x3 2x6 2x6 2x6 2x4 2x6 2x6 1 x 10 each way
90 sec. 90 sec. 2 min.
Lateral Step Ups ss Lying 90/90 2 x 15
1 arm DB Shoulder Press ss Band Dorsiflexion 2 x 15 90 sec. 60 sec. 60 sec. 60 sec.
S.L. Machine Hamstring Curls Alt. DB Bent Over Row (no bench) Lying DB Rear Delt Raise Lying 90/90's Any Bicep Exercise Any Tricep Exercise Wrist Roller
Reverse Lunge
Bench Press ss ankle band series 1 x 15 e.w
60 sec. 60 sec. 60 sec.
60% 70% 80% 80%
S.L. RDLs Bent Over Row Bent Over Shoulder Press Lat Pulldown Any Tricep Exercise Forearm Series
x6 x6
90 sec. 2 min.
x6 x3 x1 x1
90 sec. 90 sec. 2 min.
3 x 4 e.a. 90 sec. 2x6 2x8 60 sec. 2x6 2x6 60 sec. 1 x 15 each way
see water polo core sheet see website
Planks Side Planks Dead Bug Super Hero
2 x 2 min. 2 x 30 sec. 2 x 90 sec. 2 x 90 sec.
Shoulder Program
see website
Choose Core : Shoulder Program
see water polo core sheet see website
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 ankle band series 1 x 15 e.w.
Front Squat
RDL's(use squat max) DB Incline Bench Press Lat. Pull Down 45 degree Delt Raise Standing Cable Row Machine Hamstring Curls Any Bicep Exercise Tricep Pushdown Forearm series Choose Core : Shoulder Program
1 x 10 each way
Band Abduction
x5
REST 3 x 6 e.a
S.L. Bridge 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,
ss Cable Ext. Rot. 2 x 15
Day 3 Plate Warm Up
x5
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST MB Shot Put
REST
3 x 5 e.a.
60 sec.
x 3 e.l. x 3 e.l. x 3 e.l. x3 x3 x3 3 x 3 e.l. 3 x 6 e.a. 3x6 2 x 15 3x6 3x6 2x1
90 sec. 90 sec.
ss Cable Ext. Rot. 2 x 15 each arm
90 sec. 90 sec.
ss band bridges
ss S.L. Bridges 3 x 10
70% 80% 90% 95% 90%
x4 x3 x1 2x1 3x3 3x3 3x6 3x6 3x6 3x 4 3x6 3x6 1 x 10 each way
90 sec. 2 min. 3 min. 3 min. 90 sec. 60 sec. 60 sec. 60 sec.
Lateral Step Ups ss Lying 90/90 2 x 15
1 arm DB Shoulder Press ss Band Dorsiflexion 2 x 15
S.L. Machine Hamstring Curls Alt. DB Bent Over Row (no bench) Lying DB Rear Delt Raise Lying 90/90's Any Bicep Exercise Any Tricep Exercise Wrist Roller
Reverse Lunge
Bench Press ss Ankle Band Series 1 x 15
60 sec. 60 sec. 60 sec.
70% 80% 90% 95%
S.L. RDLs Bent Over Row Bent Over Shoulder Press Lat Pulldown Any Tricep Exercise Forearm Series
x6 90 sec. x6 2 min. x6 x6 90 sec. x3 2 min. x1 3 min. 2x1 3 min. 3 x 4 e.a. 90 sec. 3x6 3x8 60 sec. 3x6 3x6 60 sec. 1 x 15 each way
see water polo core sheet see website
Planks Side Planks Dead Bug Super Hero
2 x 2 min. 2 x 30 sec. 2 x 90 sec. 2 x 90 sec.
Shoulder Program
see website
Choose Core : Shoulder Program
see water polo core sheet see website
Water Polo Cycle 4 Week 13 August 8th 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 ankle band series 1 x 15 e.w.
Front Squat
RDL's(use squat max) DB Incline Bench Press Lat. Pull Down 45 degree Delt Raise Standing Cable Row Machine Hamstring Curls Any Bicep Exercise Tricep Pushdown Forearm series Choose Core : Shoulder Program
1 x 10 each way
Band Abduction
x5
REST 3 x 6 e.a
S.L. Bridge 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,
ss Cable Ext. Rot. 2 x 15
Day 3 Plate Warm Up
x5
MB Shot Put
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST
REST
3 x 5 e.a.
60 sec.
90 sec.
x 3 e.l. x 3 e.l. x 3 e.l. x3 x3 x3 3 x 3 e.l. 3 x 6 e.a. 3x6 2 x 15 3x6 3x6 2x1
90 sec. 90 sec.
ss Cable Ext. Rot. 2 x 15 each arm
90 sec. 90 sec.
ss band bridges
ss S.L. Bridges 3 x 10
70% 80% 90% 95% 100% 95%
x4 x3 x1 x1 x1 3x2 3x3 3x6 3x6 3x6 3x 4 3x6 3x6 1 x 10 each way
90 sec. 2 min. 3 min. 3 min.
Lateral Step Ups ss Lying 90/90 2 x 15
1 arm DB Shoulder Press ss Band Dorsiflexion 2 x 15
90 sec. 60 sec. 60 sec. 60 sec.
S.L. Machine Hamstring Curls Alt. DB Bent Over Row (no bench) Lying DB Rear Delt Raise Lying 90/90's Any Bicep Exercise Any Tricep Exercise Wrist Roller
Reverse Lunge
Bench Press ss Ankle Band Series 1 x 15 e.w.
60 sec. 60 sec. 60 sec.
70% 80% 90% 95% 100%
S.L. RDLS Bent Over Row Bent Over Shoulder Press Lat Pulldown Any Tricep Exercise Forearm Series
x6 90 sec. x6 2 min. x6 x6 90 sec. x3 2 min. x1 3 min. x1 3 min. x1 3 x 4 e.a 90 sec. 3x6 3x8 60 sec. 3x6 3x6 60 sec. 1 x 15 each way
see water polo core sheet see website
Planks Side Planks Dead Bug Super Hero
2 x 2 min. 2 x 30 sec. 2 x 90 sec. 2 x 90 sec.
Shoulder Program
see website
Choose Core : Shoulder Program
see water polo core sheet see website
Water Polo Cycle 4 Week 14 August 15th 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 ankle band series 1 x 15 e.w.
Front Squat
RDL's(use squat max) DB Incline Bench Press Lat. Pull Down 45 degree Delt Raise Standing Cable Row Machine Hamstring Curls Any Bicep Exercise Tricep Pushdown Forearm series Choose Core : Shoulder Program
1 x 10 each way
Band Abduction
x5
REST 3 x 6 e.a
S.L. Bridge 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,
ss Cable Ext. Rot. 2 x 15
Day 3 Plate Warm Up
x5
MB Shot Put
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST
REST
3 x 5 e.a.
60 sec.
90 sec.
x 3 e.l. x 3 e.l. x 3 e.l. x3 x3 x3 3 x 3 e.l. 3 x 6 e.a. 3x6 2 x 15 3x6 3x6 2x1
90 sec. 90 sec.
ss Cable Ext. Rot. 2 x 15 each arm
90 sec. 90 sec.
ss band bridges
ss S.L. Bridges 3 x 10
70% 80% 90% 100% 100%+ 95%
x4 x3 x1 x1 x1 3x2 3x3 3x6 3x6 3x6 3x 4 3x6 3x6 1 x 10 each way
90 sec. 2 min. 3 min. 3 min.
Lateral Step Ups ss Lying 90/90 2 x 15
1 arm DB Shoulder Press ss Band Dorsiflexion 2 x 15
90 sec. 60 sec. 60 sec. 60 sec.
S.L. Machine Hamstring Curls Alt. DB Bent Over Row (no bench) Lying DB Rear Delt Raise Lying 90/90's Any Bicep Exercise Any Tricep Exercise Wrist Roller
Reverse Lunge
Bench Press ss Ankle Band Series 1 x 15 e.w.
60 sec. 60 sec. 60 sec.
70% 80% 90% 100% 100%+
S.L. RDLs Bent Over Row Bent Over Shoulder Press Lat Pulldown Any Tricep Exercise Forearm Series
x6 90 sec. x6 2 min. x6 x6 90 sec. x3 2 min. x1 3 min. x1 3 min. x1 3 x 4 e.a. 90 sec. 3x6 3x8 60 sec. 3x6 3x6 60 sec. 1 x 15 each way
see water polo core sheet see website
Planks Side Planks Dead Bug Super Hero
2 x 2 min. 2 x 30 sec. 2 x 90 sec. 2 x 90 sec.
Shoulder Program
see website
Choose Core : Shoulder Program
see water polo core sheet see website
Water Polo Cycle 4 Week 15 August 22nd 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 ankle band series 1 x 15 e.w.
Front Squat
RDL's(use squat max) DB Incline Bench Press Lat. Pull Down 45 degree Delt Raise Standing Cable Row Machine Hamstring Curls Any Bicep Exercise Tricep Pushdown Forearm series Choose Core : Shoulder Program
1 x 10 each way
Band Abduction
x5
REST 3 x 6 e.a
S.L. Bridge 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,
ss Cable Ext. Rot. 2 x 15
Day 3 Plate Warm Up
x5
MB Shot Put
x5
Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell
REST
REST
3 x 5 e.a.
60 sec.
90 sec.
x 3 e.l. x 3 e.l.
90 sec. 90 sec.
ss Cable Ext. Rot. 2 x 15 each arm
x3 x3 x3 2 x 3 e.l. 2 x 6 e.a. 2x6 2 x 15 2x6 2x6 2x1
90 sec. 90 sec.
ss band bridges
ss S.L. Bridges 3 x 10
60% 70% 80% 80% 70%
x6 x3 x1 x1 2x3 2x3 2x6 2x6 2x6 2x4 2x6 2x6 1 x 10 each way
90 sec. 90 sec. 2 min.
Lateral Step Ups ss Lying 90/90 2 x 15
1 arm DB Shoulder Press ss Band Dorsiflexion 2 x 15 90 sec. 60 sec. 60 sec. 60 sec.
S.L. Machine Hamstring Curls Alt. DB Bent Over Row (no bench) Lying DB Rear Delt Raise Lying 90/90's Any Bicep Exercise Any Tricep Exercise Wrist Roller
Reverse Lunge
Bench Press ss ankle band series 1 x 15 e.w
60 sec. 60 sec. 60 sec.
60% 70% 80% 80%
S.L. RDLs Bent Over Row Bent Over Shoulder Press Lat Pulldown Any Tricep Exercise Forearm Series
x6 x6
90 sec. 2 min.
x6 x3 x1 x1
90 sec. 90 sec. 2 min.
3 x 4 e.a. 90 sec. 2x6 2x8 60 sec. 2x6 2x6 60 sec. 1 x 15 each way
see water polo core sheet see website
Planks Side Planks Dead Bug Super Hero
2 x 2 min. 2 x 30 sec. 2 x 90 sec. 2 x 90 sec.
Shoulder Program
see website
Choose Core : Shoulder Program
see water polo core sheet see website
