Macalester Softball Strength-Speed Week 8 July 4th Day 1 Day 2 Day ...
Macalester Softball 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
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
DB Hip Swings
3 x 3 e.a.
90 sec
60% 70%
x3 x3
90 sec 90 sec
75%
3x3
90 sec
90 sec 2 min 2 min
Bench Press ss RDL's 3 x 3 ____85%_____
70% 80% 80% 80%
90 sec 2 min 2 min
90 sec 90 sec
Sumo Deadlift ss Lying Delt Raise and Pull 3 x 4 ss Bent Over Row 3 x 4 ___________ Push Ups Pull Ups
x2 x3 x3 x3 x4 x4 x4 3x8 3x8
ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
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
Clean 1st Pull(power position) Front Squat 2 x 6 Heel Drops 2 x 6 Clean (Power Position)
90 sec 60 sec.
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
2 min 2 min
Macalester Softball 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
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
DB Hip Swings
3 x 3 e.a.
90 sec
ss Band Bridges 3 x 6
Band Abduction
x 5 each way
rest b/t sets 2 min.
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% DB Shoulder Press Glute/Hams (add weight ) Any Tricep
Quadruped Hip Extension Transition Plank Reverse Crunch to Dead Bug
70% 80% 85% 85%
x2 x3 x2 x2 x4 x4 x4 3x6 3x4 3x8
3 x 10 ea 3 x :30 3x8
90 sec 90 sec 2 min 90 sec 90 sec 90 sec 60 sec.
rest b/t sets
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
Clean 1st Pull(power position) Front Squat 2 x 6 Heel Drops 2 x 6 Clean (Power Position)
1 arm Seated Row ss S.L. Mach Hamstring Curl
3 x 4 e. a. 3 x 4 e. l.
90 sec
Bench Press ss RDL's 3 x 3 ____85%_____
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
Rollouts Waiters Walk Half Kneeling Sequential Low To High
3x8 x 3 (Vary Length) 3 x 8 ea
ss Ankle Band Series 1 x 15 e.w.
None
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
60% 70%
x3 x3
90 sec 90 sec
75% 80% 70% 80% 85% 85%
x3 2x2 x2 x3 x2 x2 x4 x4 x4 3x8 3x8
90 sec
Sumo Deadlift ss Lying Delt Raise and Pull 3 x 4 ss Bent Over Row 3 x 4 ___________ Push Ups Pull Ups 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
90 sec 2 min 2 min 2 min 2 min
Macalester Softball 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
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
DB Hip Swings
3 x 3 e.a.
90 sec
ss Band Bridges 3 x 6
Band Abduction
x 5 each way
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
ss Ankle Band Series 1 x 15 e.w.
Back Squat
DB Shoulder Press Glute/Hams (add weight ) Any Tricep
x2 x3 x2 x2 x4 x4 x4 3x6 3x4 3x8
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% 90%
90 sec 90 sec 2 min 90 sec 90 sec 90 sec 60 sec.
None
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell rest b/t sets
Clean 1st Pull(power position) Front Squat 2 x 6 Heel Drops 2 x 6 Clean (Power Position)
Bench Press ss RDL's 3 x 3 ____85%_____
60% 70%
x3 x3
90 sec 90 sec
75% 80% 85% 70% 80% 85% 90%
x2 x2 x2 x2 x3 x2 x2 x4 x4 x4 3x8 3x8
90 sec 90 sec.
Sumo Deadlift ss Lying Delt Raise and Pull 3 x 4 ss Bent Over Row 3 x 4 ___________ Push Ups Pull Ups 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
90 sec 2 min 2 min 2 min 2 min
Macalester Softball 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
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
DB Hip Swings
3 x 3 e.a.
90 sec
ss Band Bridges 3 x 6
Band Abduction
x 5 each way
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.
rest b/t sets 2 min.
ss Ankle Band Series 1 x 15 e.w.
Back Squat
x2 x2 x1
90 sec 90 sec 2 min
90 sec 90 sec
DB Shoulder Press Glute/Hams (add weight ) Any Tricep
x3 x3 x3 2x8 2x4 2x4
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 @ 80%
70% 80% 85%
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
90 sec 60 sec.
90 sec
None
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell rest b/t sets
Clean 1st Pull(power position) Front Squat 2 x 6 Heel Drops 2 x 6 Clean (Power Position) Bench Press ss RDL's 3 x 3 ____85%_____
60% 70%
x3 x3
90 sec 90 sec
75%
x2
90 sec
80%
2x2
90 sec.
70% 80% 85%
x2 x2 x1
90 sec 90 sec 2 min
x3 x3
2 min 2 min
Sumo Deadlift ss Lying Delt Raise and Pull 3 x 4 ss Bent Over Row 3 x 4 ___________ Push Ups Pull Ups
Weighted Dead Bug Tall Kneeling Cable Press Half Kneeling Sequential High to Low
2x8 2x8
3 x 8 ea 3 x 8 ea 3 x 8 ea
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
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
DB Hip Swings
3 x 3 e.a.
90 sec
60% 70%
x3 x3
90 sec 90 sec
75%
3x3
90 sec
90 sec 2 min 2 min
Bench Press ss RDL's 3 x 3 ____85%_____
70% 80% 80% 80%
90 sec 2 min 2 min
90 sec 90 sec
Sumo Deadlift ss Lying Delt Raise and Pull 3 x 4 ss Bent Over Row 3 x 4 ___________ Push Ups Pull Ups
x2 x3 x3 x3 x4 x4 x4 3x8 3x8
ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
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
Clean 1st Pull(power position) Front Squat 2 x 6 Heel Drops 2 x 6 Clean (Power Position)
90 sec 60 sec.
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
2 min 2 min
Macalester Softball 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
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
DB Hip Swings
3 x 3 e.a.
90 sec
ss Band Bridges 3 x 6
Band Abduction
x 5 each way
rest b/t sets 2 min.
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% DB Shoulder Press Glute/Hams (add weight ) Any Tricep
Quadruped Hip Extension Transition Plank Reverse Crunch to Dead Bug
70% 80% 85% 85%
x2 x3 x2 x2 x4 x4 x4 3x6 3x4 3x8
3 x 10 ea 3 x :30 3x8
90 sec 90 sec 2 min 90 sec 90 sec 90 sec 60 sec.
rest b/t sets
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
Clean 1st Pull(power position) Front Squat 2 x 6 Heel Drops 2 x 6 Clean (Power Position)
1 arm Seated Row ss S.L. Mach Hamstring Curl
3 x 4 e. a. 3 x 4 e. l.
90 sec
Bench Press ss RDL's 3 x 3 ____85%_____
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
Rollouts Waiters Walk Half Kneeling Sequential Low To High
3x8 x 3 (Vary Length) 3 x 8 ea
ss Ankle Band Series 1 x 15 e.w.
None
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
60% 70%
x3 x3
90 sec 90 sec
75% 80% 70% 80% 85% 85%
x3 2x2 x2 x3 x2 x2 x4 x4 x4 3x8 3x8
90 sec
Sumo Deadlift ss Lying Delt Raise and Pull 3 x 4 ss Bent Over Row 3 x 4 ___________ Push Ups Pull Ups 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
90 sec 2 min 2 min 2 min 2 min
Macalester Softball 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
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
DB Hip Swings
3 x 3 e.a.
90 sec
ss Band Bridges 3 x 6
Band Abduction
x 5 each way
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
ss Ankle Band Series 1 x 15 e.w.
Back Squat
DB Shoulder Press Glute/Hams (add weight ) Any Tricep
x2 x3 x2 x2 x4 x4 x4 3x6 3x4 3x8
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% 90%
90 sec 90 sec 2 min 90 sec 90 sec 90 sec 60 sec.
None
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell rest b/t sets
Clean 1st Pull(power position) Front Squat 2 x 6 Heel Drops 2 x 6 Clean (Power Position)
Bench Press ss RDL's 3 x 3 ____85%_____
60% 70%
x3 x3
90 sec 90 sec
75% 80% 85% 70% 80% 85% 90%
x2 x2 x2 x2 x3 x2 x2 x4 x4 x4 3x8 3x8
90 sec 90 sec.
Sumo Deadlift ss Lying Delt Raise and Pull 3 x 4 ss Bent Over Row 3 x 4 ___________ Push Ups Pull Ups 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
90 sec 2 min 2 min 2 min 2 min
Macalester Softball 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
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
DB Hip Swings
3 x 3 e.a.
90 sec
ss Band Bridges 3 x 6
Band Abduction
x 5 each way
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.
rest b/t sets 2 min.
ss Ankle Band Series 1 x 15 e.w.
Back Squat
x2 x2 x1
90 sec 90 sec 2 min
90 sec 90 sec
DB Shoulder Press Glute/Hams (add weight ) Any Tricep
x3 x3 x3 2x8 2x4 2x4
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 @ 80%
70% 80% 85%
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
90 sec 60 sec.
90 sec
None
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell rest b/t sets
Clean 1st Pull(power position) Front Squat 2 x 6 Heel Drops 2 x 6 Clean (Power Position) Bench Press ss RDL's 3 x 3 ____85%_____
60% 70%
x3 x3
90 sec 90 sec
75%
x2
90 sec
80%
2x2
90 sec.
70% 80% 85%
x2 x2 x1
90 sec 90 sec 2 min
x3 x3
2 min 2 min
Sumo Deadlift ss Lying Delt Raise and Pull 3 x 4 ss Bent Over Row 3 x 4 ___________ Push Ups Pull Ups
Weighted Dead Bug Tall Kneeling Cable Press Half Kneeling Sequential High to Low
2x8 2x8
3 x 8 ea 3 x 8 ea 3 x 8 ea
90 sec
