Macalester College Swimming Winter Break Week of Dec. 14th Day 1 ...
Macalester College Swimming Winter Break Week of Dec. 14th
Day 1 Plate Warm Up x5 - wood chops, standing rotation, plate squat, lateral lunge Shoulder Plate Warm Up x5 - 90/90, standing rear delt, 45, rear delt, lying ext. Hurdle Warm Up x3 Abduction Series x5 - Half moons For./back, Monster Walk For./back, Step outs First Pulls (power)
4x3
Day 2 Plate Warm Up x5 - wood chops, standing rotation, plate squat, lateral lunge Shoulder Plate Warm Up x5 - 90/90, standing rear delt, 45, rear delt, lying ext. Hurdle Warm Up x3 Abduction Series x5 - Half moons For./back, Monster Walk For./back, Step outs DB Hip Swings
ss s.l. bridges 3 x 10
ss band bridges 3 x 10
ss ankle band series 1 x 15 each way
ss ankle band series 1 x 15 each way
5 min. Squat Jumps DB Bench Press Reverse Hypers
x8 x8 x8
5 min. Back Squats Pushups Stability Ball Hamstring Curl
3 x 3 Each Arm
60%
x6 x 10 x8
5 min. recovery 5 min. recovery
45 Degree Delt Raise x 6, Lying 90/90 x 20, Cable Rear Delt Pull x 6 45 Degree Delt Raise x 6, Lying 90/90 x 20, Cable Rear Delt Pull x 6
5 min. RDL's Dips Wood Chops
x8 x8 x8
5 min. RDL's Tricep Pushdown Med Ball Slams 5 min. recovery
5 min. recovery
x8 x8 x8 Band Step Outs x 15, Clamshell x 15, Glute kicks x 15
Band Step Outs x 15, Clamshell x 15, Glute kicks x 15
5 min. Pull Ups Streamline Jumps DB Alt. Shoulder Press
x8 x 16 x 8 each side
Planks Side Planks Super Hero Hold Pike Hold Dead Bug Opp. Arm/Leg
3 x 60 sec. 3 x 60 sec. 3 x 60 sec. 3 x 60 sec. 3 x 60 sec.
5 min. B.O.R.'s Squat Jumps DB Alt. Shoulder Press
x8 x8 x 8 each side
Hanging Knee Raise Hold Dying Bug Pike Hold Seated Wood Chops All 4's Opp. Arm/leg
3 x 60 sec. 3 x 60 sec. 3 x 60 sec. 3 x 30 sec. each side 3 x 60 sec.
Shoulder Rehab Program http://athletics.macalester.edu/custompages/Deno_Videos/scapular_shoulder_program.pdf
Macalester College Swimming Winter Break Week of Dec. 21st
Day 1 Plate Warm Up x5 - wood chops, standing rotation, plate squat, lateral lunge Shoulder Plate Warm Up x5 - 90/90, standing rear delt, 45, rear delt, lying ext. Hurdle Warm Up x3 Abduction Series x5 - Half moons For./back, Monster Walk For./back, Step outs First Pulls (power)
4x3
Day 2 Plate Warm Up x5 - wood chops, standing rotation, plate squat, lateral lunge Shoulder Plate Warm Up x5 - 90/90, standing rear delt, 45, rear delt, lying ext. Hurdle Warm Up x3 Abduction Series x5 - Half moons For./back, Monster Walk For./back, Step outs DB Hip Swings
ss s.l. bridges 3 x 10
ss band bridges 3 x 10
ss ankle band series 1 x 15 each way
ss ankle band series 1 x 15 each way
5 min. Squat Jumps DB Bench Press Reverse Hypers
x8 x8 x8
5 min. Back Squats Pushups Stability Ball Hamstring Curl
3 x 3 Each Arm
60%
x6 x 10 x8
5 min. recovery 5 min. recovery
45 Degree Delt Raise x 6, Lying 90/90 x 20, Cable Rear Delt Pull x 6 45 Degree Delt Raise x 6, Lying 90/90 x 20, Cable Rear Delt Pull x 6
5 min. RDL's Dips Wood Chops
x8 x8 x8
5 min. RDL's Tricep Pushdown Med Ball Slams 5 min. recovery
5 min. recovery
x8 x8 x8 Band Step Outs x 15, Clamshell x 15, Glute kicks x 15
Band Step Outs x 15, Clamshell x 15, Glute kicks x 15
5 min. Pull Ups Streamline Jumps DB Alt. Shoulder Press
x8 x 16 x 8 each side
Planks Side Planks Super Hero Hold Pike Hold Dead Bug Opp. Arm/Leg
3 x 60 sec. 3 x 60 sec. 3 x 60 sec. 3 x 60 sec. 3 x 60 sec.
5 min. B.O.R.'s Squat Jumps DB Alt. Shoulder Press
x8 x8 x 8 each side
Hanging Knee Raise Hold Dying Bug Pike Hold Seated Wood Chops All 4's Opp. Arm/leg
3 x 60 sec. 3 x 60 sec. 3 x 60 sec. 3 x 30 sec. each side 3 x 60 sec.
Shoulder Rehab Program http://athletics.macalester.edu/custompages/Deno_Videos/scapular_shoulder_program.pdf
Day 1 Plate Warm Up x5 - wood chops, standing rotation, plate squat, lateral lunge Shoulder Plate Warm Up x5 - 90/90, standing rear delt, 45, rear delt, lying ext. Hurdle Warm Up x3 Abduction Series x5 - Half moons For./back, Monster Walk For./back, Step outs First Pulls (power)
4x3
Day 2 Plate Warm Up x5 - wood chops, standing rotation, plate squat, lateral lunge Shoulder Plate Warm Up x5 - 90/90, standing rear delt, 45, rear delt, lying ext. Hurdle Warm Up x3 Abduction Series x5 - Half moons For./back, Monster Walk For./back, Step outs DB Hip Swings
ss s.l. bridges 3 x 10
ss band bridges 3 x 10
ss ankle band series 1 x 15 each way
ss ankle band series 1 x 15 each way
5 min. Squat Jumps DB Bench Press Reverse Hypers
x8 x8 x8
5 min. Back Squats Pushups Stability Ball Hamstring Curl
3 x 3 Each Arm
60%
x6 x 10 x8
5 min. recovery 5 min. recovery
45 Degree Delt Raise x 6, Lying 90/90 x 20, Cable Rear Delt Pull x 6 45 Degree Delt Raise x 6, Lying 90/90 x 20, Cable Rear Delt Pull x 6
5 min. RDL's Dips Wood Chops
x8 x8 x8
5 min. RDL's Tricep Pushdown Med Ball Slams 5 min. recovery
5 min. recovery
x8 x8 x8 Band Step Outs x 15, Clamshell x 15, Glute kicks x 15
Band Step Outs x 15, Clamshell x 15, Glute kicks x 15
5 min. Pull Ups Streamline Jumps DB Alt. Shoulder Press
x8 x 16 x 8 each side
Planks Side Planks Super Hero Hold Pike Hold Dead Bug Opp. Arm/Leg
3 x 60 sec. 3 x 60 sec. 3 x 60 sec. 3 x 60 sec. 3 x 60 sec.
5 min. B.O.R.'s Squat Jumps DB Alt. Shoulder Press
x8 x8 x 8 each side
Hanging Knee Raise Hold Dying Bug Pike Hold Seated Wood Chops All 4's Opp. Arm/leg
3 x 60 sec. 3 x 60 sec. 3 x 60 sec. 3 x 30 sec. each side 3 x 60 sec.
Shoulder Rehab Program http://athletics.macalester.edu/custompages/Deno_Videos/scapular_shoulder_program.pdf
Macalester College Swimming Winter Break Week of Dec. 21st
Day 1 Plate Warm Up x5 - wood chops, standing rotation, plate squat, lateral lunge Shoulder Plate Warm Up x5 - 90/90, standing rear delt, 45, rear delt, lying ext. Hurdle Warm Up x3 Abduction Series x5 - Half moons For./back, Monster Walk For./back, Step outs First Pulls (power)
4x3
Day 2 Plate Warm Up x5 - wood chops, standing rotation, plate squat, lateral lunge Shoulder Plate Warm Up x5 - 90/90, standing rear delt, 45, rear delt, lying ext. Hurdle Warm Up x3 Abduction Series x5 - Half moons For./back, Monster Walk For./back, Step outs DB Hip Swings
ss s.l. bridges 3 x 10
ss band bridges 3 x 10
ss ankle band series 1 x 15 each way
ss ankle band series 1 x 15 each way
5 min. Squat Jumps DB Bench Press Reverse Hypers
x8 x8 x8
5 min. Back Squats Pushups Stability Ball Hamstring Curl
3 x 3 Each Arm
60%
x6 x 10 x8
5 min. recovery 5 min. recovery
45 Degree Delt Raise x 6, Lying 90/90 x 20, Cable Rear Delt Pull x 6 45 Degree Delt Raise x 6, Lying 90/90 x 20, Cable Rear Delt Pull x 6
5 min. RDL's Dips Wood Chops
x8 x8 x8
5 min. RDL's Tricep Pushdown Med Ball Slams 5 min. recovery
5 min. recovery
x8 x8 x8 Band Step Outs x 15, Clamshell x 15, Glute kicks x 15
Band Step Outs x 15, Clamshell x 15, Glute kicks x 15
5 min. Pull Ups Streamline Jumps DB Alt. Shoulder Press
x8 x 16 x 8 each side
Planks Side Planks Super Hero Hold Pike Hold Dead Bug Opp. Arm/Leg
3 x 60 sec. 3 x 60 sec. 3 x 60 sec. 3 x 60 sec. 3 x 60 sec.
5 min. B.O.R.'s Squat Jumps DB Alt. Shoulder Press
x8 x8 x 8 each side
Hanging Knee Raise Hold Dying Bug Pike Hold Seated Wood Chops All 4's Opp. Arm/leg
3 x 60 sec. 3 x 60 sec. 3 x 60 sec. 3 x 30 sec. each side 3 x 60 sec.
Shoulder Rehab Program http://athletics.macalester.edu/custompages/Deno_Videos/scapular_shoulder_program.pdf
