Macalester Baseball Strength-Speed Week 8 July 4th Day 1 Day 2 ...
Macalester Baseball Strength-Speed Week 8 July 4th Day 2
Day 1
Day 3
Plate Warm Up
Plate Warm Up
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
Over/under/Over
July 4th
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
Back Squat
DB Shoulder Press Glute/Hams (add weight ) Any Tricep Forearm Series
x2 x3 x3 x3 x4 x4 x4 3x6 3x4 3x8 1x15
Quadruped Hip Extension Transition Plank Reverse Crunch to Dead Bug
3 x 10 ea 3 x :30 3x8
ss Cable External Rotation 2 x 15 ss Reverse Grip Lat. Pull Down 3 x 4
DB Bench ss RDL's 3 x 3 @ 85%
70% 80% 80% 80%
rest b/t sets 90 sec 2 min 2 min 90 sec 90 sec
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
Bench Press ss RDL's 3 x 3 ____85%_____
70% 80% 80% 80%
Sumo Deadlift ss Lying Delt Raise and Pull 3 x 4 ss Bent Over Row 3 x 4 ___________
90 sec 60 sec.
Push Ups Pull Ups Any Bicep Any Tricep Bar Hang
Weighted Dead Bug Tall Kneeling Cable Press Half Kneeling Sequential High to Low
3 x 8 ea 3 x 8 ea 3 x 8 ea
x2 x3 x3 x3 x4 x4 x4 3x8 3x8 3x8 3x8 1 x ALAP
rest b/t sets 90 sec 2 min 2 min 2 min 2 min
90 sec
Macalester Baseball Strength-Speed Week 9 July 11th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x 5 each way
Day 3 Plate Warm Up
x 5 each way
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 3 each side
Over/under/Over
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
Back Squat
DB Shoulder Press Glute/Hams (add weight ) Any Tricep Forearm Series
x2 x3 x2 x2 x4 x4 x4 3x6 3x4 3x8 1x15
Quadruped Hip Extension Transition Plank Reverse Crunch to Dead Bug
3 x 10 ea 3 x :30 3x8
ss Cable External Rotation 2 x 15 ss Reverse Grip Lat. Pull Down 3 x 4
DB Bench ss RDL's 3 x 3 @ 85%
70% 80% 85% 85%
rest b/t sets 90 sec 90 sec 2 min 3 min. 90 sec 90 sec 90 sec 60 sec.
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
DB Single Arm Bench Press ss S.L. Squat
3 x 5 ea 3 x 4 e. l.
1 arm DB B.O.R. (no bench) ss S.L. RDL
3 x 4 e. a. 3 x 4 e.l.
rest b/t sets 2 min.
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
Bench Press ss RDL's 3 x 3 ____85%_____
rest b/t sets 90 sec 90 sec 2 min
1 arm Seated Row ss S.L. Mach Hamstring Curl
3 x 4 e. a. 3 x 4 e. l.
90 sec
ss Bent Over Row 3 x 4 ___________
Alt. DB Shoulder Press ss S.L. Calf Raises Any Bicep Forearm Series
3 x 4 e. l. 2 x 15 e. l. 3 x 5 ea 1 x 15
90 sec
Push Ups Pull Ups Any Bicep Any Tricep Bar Hang
x2 x3 x2 x2 x4 x4 x4 3x8 3x8 3x8 3x8 1 x ALAP
Rollouts Waiters Walk Half Kneeling Sequential Low To High
3x8 x 3 (Vary Length) 3 x 8 ea
Rollouts Waiters Walk Half Kneeling Sequential Low To High
3x8 x 3 (Vary Length) 3 x 8 ea
90 sec Sumo Deadlift ss Lying Delt Raise and Pull 3 x 4
None
70% 80% 85% 85%
2 min 2 min
90 sec
Macalester Baseball Strength-Speed Week 10 July 18th Day 2
Day 1 Plate Warm Up
Plate Warm Up
x 5 each way
Day 3 Plate Warm Up
x 5 each way
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 3 each side
Over/under/Over
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
Back Squat ss Cable External Rotation 2 x 15 ss Reverse Grip Lat. Pull Down 3 x 4
DB Bench ss RDL's 3 x 3 @ 85% Bent Over Shoulder Press Glute/Hams (add weight ) Any Tricep Forearm Series
Quadruped Hip Extension Transition Plank Reverse Crunch to Dead Bug
70% 80% 85% 87%
x2 x3 x2 x2 x4 x4 x4 3x8 3x4 3x8 1x15
3 x 10 ea 3 x :30 3x8
rest b/t sets 90 sec 90 sec 2 min 90 sec 90 sec 90 sec 60 sec.
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets 2 min.
DB Single Arm Bench Press ss S.L. Squat
3 x 5 ea 3 x 4 e. l.
1 arm DB B.O.R. (no bench) ss S.L. RDL
3 x 4 e. a. 3 x 4 e.l.
90 sec
1 arm Seated Row ss S.L. Mach Hamstring Curl
3 x 4 e. a. 3 x 4 e. l.
90 sec
Alt. DB Shoulder Press ss S.L. Calf Raises Any Bicep Forearm Series
3 x 4 e. l. 2 x 15 e. l. 3x8 1 x 15
90 sec
Rollouts Waiters Walk Half Kneeling Sequential Low To High
3x8 x 3 (Vary Length) 3 x 8 ea
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
Bench Press ss RDL's 3 x 3 ____85%_____
70% 80% 85% 87%
Sumo Deadlift
x4 x4 x4 3x8 3x8 1 x ALAP
ss Lying Delt Raise and Pull 3 x 4 ss Bent Over Row 3 x 4 ___________
Any Bicep Any Tricep Bar Hang
None
Weighted Dead Bug Tall Kneeling Cable Press Half Kneeling Sequential High to Low
x2 x3 x2 x2
3 x 8 ea 3 x 8 ea 3 x 8 ea
rest b/t sets 90 sec 90 sec 2 min
2 min 2 min 90 sec
Macalester Baseball Strength-Speed Week 11 July 25th
UNLOAD WEEK: LAST WEEKS WEIGHTS WITH THIS WEEKS REPS Day 2
Day 1 Plate Warm Up
Plate Warm Up
x 5 each way
Day 3 Plate Warm Up
x 5 each way
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 3 each side
Over/under/Over
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
Back Squat ss Cable External Rotation 2 x 15 ss Reverse Grip Lat. Pull Down 3 x 4
DB Bench ss RDL's 3 x 3 @ 80%
70% 80% 85%
x2 x2 x1
DB Shoulder Press Glute/Hams (add weight ) Any Tricep Forearm Series
x3 x3 x3 2x8 2x4 2x4 1x15
Quadruped Hip Extension Transition Plank Reverse Crunch to Dead Bug
3 x 10 ea 3 x :30 3x8
rest b/t sets 90 sec 90 sec 2 min
90 sec 90 sec
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets 2 min.
DB Single Arm Bench Press ss S.L. Squat
2 x 4 ea 2 x 4 e. l.
1 arm DB B.O.R. (no bench) ss S.L. RDL
2 x 4 e. a. 2 x 4 e.l.
90 sec
1 arm Seated Row ss S.L. Mach Hamstring Curl
2 x 4 e. a. 2 x 4 e. l.
90 sec
Alt. DB Shoulder Press ss S.L. Calf Raises Any Bicep Forearm Series
2 x 4 e. l. 2 x 15 e. l. 2x6 1 x 15
90 sec
Rollouts Waiters Walk Half Kneeling Sequential Low To High
3x8 x 3 (Vary Length) 3 x 8 ea
Bench Press ss RDL's 3 x 3 ____85%_____
70% 80% 85%
Sumo Deadlift
Any Bicep Any Tricep Bar Hang
None
Weighted Dead Bug Tall Kneeling Cable Press Half Kneeling Sequential High to Low
x2 x2 x1
x3 x3 x3 2x6 2x6 1 x ALAP
ss Lying Delt Raise and Pull 3 x 4 ss Bent Over Row 3 x 4 ___________
90 sec 60 sec.
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
3 x 8 ea 3 x 8 ea 3 x 8 ea
rest b/t sets 90 sec 90 sec 2 min
2 min 2 min 90 sec
Day 1
Day 3
Plate Warm Up
Plate Warm Up
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
Over/under/Over
July 4th
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
Back Squat
DB Shoulder Press Glute/Hams (add weight ) Any Tricep Forearm Series
x2 x3 x3 x3 x4 x4 x4 3x6 3x4 3x8 1x15
Quadruped Hip Extension Transition Plank Reverse Crunch to Dead Bug
3 x 10 ea 3 x :30 3x8
ss Cable External Rotation 2 x 15 ss Reverse Grip Lat. Pull Down 3 x 4
DB Bench ss RDL's 3 x 3 @ 85%
70% 80% 80% 80%
rest b/t sets 90 sec 2 min 2 min 90 sec 90 sec
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
Bench Press ss RDL's 3 x 3 ____85%_____
70% 80% 80% 80%
Sumo Deadlift ss Lying Delt Raise and Pull 3 x 4 ss Bent Over Row 3 x 4 ___________
90 sec 60 sec.
Push Ups Pull Ups Any Bicep Any Tricep Bar Hang
Weighted Dead Bug Tall Kneeling Cable Press Half Kneeling Sequential High to Low
3 x 8 ea 3 x 8 ea 3 x 8 ea
x2 x3 x3 x3 x4 x4 x4 3x8 3x8 3x8 3x8 1 x ALAP
rest b/t sets 90 sec 2 min 2 min 2 min 2 min
90 sec
Macalester Baseball Strength-Speed Week 9 July 11th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x 5 each way
Day 3 Plate Warm Up
x 5 each way
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 3 each side
Over/under/Over
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
Back Squat
DB Shoulder Press Glute/Hams (add weight ) Any Tricep Forearm Series
x2 x3 x2 x2 x4 x4 x4 3x6 3x4 3x8 1x15
Quadruped Hip Extension Transition Plank Reverse Crunch to Dead Bug
3 x 10 ea 3 x :30 3x8
ss Cable External Rotation 2 x 15 ss Reverse Grip Lat. Pull Down 3 x 4
DB Bench ss RDL's 3 x 3 @ 85%
70% 80% 85% 85%
rest b/t sets 90 sec 90 sec 2 min 3 min. 90 sec 90 sec 90 sec 60 sec.
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
DB Single Arm Bench Press ss S.L. Squat
3 x 5 ea 3 x 4 e. l.
1 arm DB B.O.R. (no bench) ss S.L. RDL
3 x 4 e. a. 3 x 4 e.l.
rest b/t sets 2 min.
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
Bench Press ss RDL's 3 x 3 ____85%_____
rest b/t sets 90 sec 90 sec 2 min
1 arm Seated Row ss S.L. Mach Hamstring Curl
3 x 4 e. a. 3 x 4 e. l.
90 sec
ss Bent Over Row 3 x 4 ___________
Alt. DB Shoulder Press ss S.L. Calf Raises Any Bicep Forearm Series
3 x 4 e. l. 2 x 15 e. l. 3 x 5 ea 1 x 15
90 sec
Push Ups Pull Ups Any Bicep Any Tricep Bar Hang
x2 x3 x2 x2 x4 x4 x4 3x8 3x8 3x8 3x8 1 x ALAP
Rollouts Waiters Walk Half Kneeling Sequential Low To High
3x8 x 3 (Vary Length) 3 x 8 ea
Rollouts Waiters Walk Half Kneeling Sequential Low To High
3x8 x 3 (Vary Length) 3 x 8 ea
90 sec Sumo Deadlift ss Lying Delt Raise and Pull 3 x 4
None
70% 80% 85% 85%
2 min 2 min
90 sec
Macalester Baseball Strength-Speed Week 10 July 18th Day 2
Day 1 Plate Warm Up
Plate Warm Up
x 5 each way
Day 3 Plate Warm Up
x 5 each way
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 3 each side
Over/under/Over
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
Back Squat ss Cable External Rotation 2 x 15 ss Reverse Grip Lat. Pull Down 3 x 4
DB Bench ss RDL's 3 x 3 @ 85% Bent Over Shoulder Press Glute/Hams (add weight ) Any Tricep Forearm Series
Quadruped Hip Extension Transition Plank Reverse Crunch to Dead Bug
70% 80% 85% 87%
x2 x3 x2 x2 x4 x4 x4 3x8 3x4 3x8 1x15
3 x 10 ea 3 x :30 3x8
rest b/t sets 90 sec 90 sec 2 min 90 sec 90 sec 90 sec 60 sec.
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets 2 min.
DB Single Arm Bench Press ss S.L. Squat
3 x 5 ea 3 x 4 e. l.
1 arm DB B.O.R. (no bench) ss S.L. RDL
3 x 4 e. a. 3 x 4 e.l.
90 sec
1 arm Seated Row ss S.L. Mach Hamstring Curl
3 x 4 e. a. 3 x 4 e. l.
90 sec
Alt. DB Shoulder Press ss S.L. Calf Raises Any Bicep Forearm Series
3 x 4 e. l. 2 x 15 e. l. 3x8 1 x 15
90 sec
Rollouts Waiters Walk Half Kneeling Sequential Low To High
3x8 x 3 (Vary Length) 3 x 8 ea
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
Bench Press ss RDL's 3 x 3 ____85%_____
70% 80% 85% 87%
Sumo Deadlift
x4 x4 x4 3x8 3x8 1 x ALAP
ss Lying Delt Raise and Pull 3 x 4 ss Bent Over Row 3 x 4 ___________
Any Bicep Any Tricep Bar Hang
None
Weighted Dead Bug Tall Kneeling Cable Press Half Kneeling Sequential High to Low
x2 x3 x2 x2
3 x 8 ea 3 x 8 ea 3 x 8 ea
rest b/t sets 90 sec 90 sec 2 min
2 min 2 min 90 sec
Macalester Baseball Strength-Speed Week 11 July 25th
UNLOAD WEEK: LAST WEEKS WEIGHTS WITH THIS WEEKS REPS Day 2
Day 1 Plate Warm Up
Plate Warm Up
x 5 each way
Day 3 Plate Warm Up
x 5 each way
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 3 each side
Over/under/Over
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
Back Squat ss Cable External Rotation 2 x 15 ss Reverse Grip Lat. Pull Down 3 x 4
DB Bench ss RDL's 3 x 3 @ 80%
70% 80% 85%
x2 x2 x1
DB Shoulder Press Glute/Hams (add weight ) Any Tricep Forearm Series
x3 x3 x3 2x8 2x4 2x4 1x15
Quadruped Hip Extension Transition Plank Reverse Crunch to Dead Bug
3 x 10 ea 3 x :30 3x8
rest b/t sets 90 sec 90 sec 2 min
90 sec 90 sec
Band Abduction
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets 2 min.
DB Single Arm Bench Press ss S.L. Squat
2 x 4 ea 2 x 4 e. l.
1 arm DB B.O.R. (no bench) ss S.L. RDL
2 x 4 e. a. 2 x 4 e.l.
90 sec
1 arm Seated Row ss S.L. Mach Hamstring Curl
2 x 4 e. a. 2 x 4 e. l.
90 sec
Alt. DB Shoulder Press ss S.L. Calf Raises Any Bicep Forearm Series
2 x 4 e. l. 2 x 15 e. l. 2x6 1 x 15
90 sec
Rollouts Waiters Walk Half Kneeling Sequential Low To High
3x8 x 3 (Vary Length) 3 x 8 ea
Bench Press ss RDL's 3 x 3 ____85%_____
70% 80% 85%
Sumo Deadlift
Any Bicep Any Tricep Bar Hang
None
Weighted Dead Bug Tall Kneeling Cable Press Half Kneeling Sequential High to Low
x2 x2 x1
x3 x3 x3 2x6 2x6 1 x ALAP
ss Lying Delt Raise and Pull 3 x 4 ss Bent Over Row 3 x 4 ___________
90 sec 60 sec.
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
3 x 8 ea 3 x 8 ea 3 x 8 ea
rest b/t sets 90 sec 90 sec 2 min
2 min 2 min 90 sec
